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Copy 1 ed Cover Series** Of Athletic Handbooks 



Exercises with the 

'"MEDICINE 

oALL byCROMIE, 




INDIGESTION 

TREATED BY 

GYMNASTICS 

BY CROMIE 



PHYSICAL 
EDUCATION AND 
HYGIENE / 1 

BY WARMAN 




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7-19-20 




WILLIAM J. CROMIE 
Instructor in Gymnastics University of Pennsylvania, Philadelphia. 




I 1 I— j p— ' Spalding "Red Cover" Series of 

] ' j—* I Athletic Handbooks 

""U No. 54R 



EXERCISES 

WITH THE 

MEDICINE BALL 

BY ^. 

WILLIAM J. CROMIE 

Instructor in Gymnastics 

University of Pennsylvania 

Philadelphia 




PUBLISHED BY 



n AMERICAN SPORTS PUBLISHING f] 

-^ •—} COMPANY rr pj 

13 D I — ^ 4.5 Rose Street, New York r—- ' '— ' ' 1 



Copyright, 1920 

BY THE 

American Sports Publishing Company 
New York 



g)C!.A611616 



SPALDING'S ATHLETIC LIBRARY. 



INTRODUCTION. 

One of the aims of physical training is to make exer- 
cise interesting and enjoyable. To be beneficial in the 
highest sense it must be recreative. Particularly is this 
true of physical exercise for business men. As a class, in 
their daily work they are kept on a constant mental strain. 
Besides they are to a large degree physically inactive. 
Life becomes too intense, too serious, too sordid. Exer- 
cise, therefore, for business men must be largely recrea- 
tive, relaxing and restful. 

Again, in physical work for business men, the large 
muscle groups must be called into activity rather than the 
finer muscle adjustments. This demands less mental ap- 
plication and produces the best hygienic and physiological 
results. 

A third requisite in exercise for business men is that 
it must be given in concentrated and tabloid form. Ex- 
ercises must be selected so that in a very short space of 
time the entire body is made active and all the important 
muscle groups are called into activity. 

The medicine ball can be used in such a way as to meet 
all these conditions. Its use, in addition, is social, as it 
requires several persons to use it. It is recreative. Most 



6 SPALDINGS ATHLETIC LIBRARY. 

of the movements are play movements. Throwing a ball 
is an act common to most games, and in addition many 
interesting games can be played with the medicine ball. 
It is truly well named, for "a merry heart doeth good 
like a medicine," and the use of the medicine ball surely 
maketh merry. 

Its use is also hygienic. Many body bending and twist- 
ing exercises are indulged in when using the medicine 
ball. It calls into activity the large muscles of the ab- 
domen and back and stimulates respiration and circula- 
tion. The exercises are vigorous and yet without undue 
strain and thus in a very short space of time splendid 
stimulating effects can be secured. 

Play, sport, exercise will do much to keep the mind 
clear, the figure young, the step elastic. There is no 
single apparatus in the gymnasium that is so completely 
adapted to meet the needs of business men as the **Medi- 
cine Ball." Its intelligent use will keep the eye alert, and 
the body vigorous. 

Such a compilation of exercises as Mr. Cromie presents 
in this volume will be received with appreciation. 
George J. Fisher, M.D., 

Secretary International Committee Young Men's 
Christian Association (Physical Department), 



SPALDING'S ATHLETIC LIBRARY. 



EXPLANATION. 

This booklet is by no means intended to be a technical 
treatise, but is simply an endeavor to present in a plain 
and practical way exercises with the "Medicine Ball," 
which are suited for boys and girls, business and pro- 
fessional men, in and out of gymnasiums ; movements 
which are easy of comprehension and conducive to health 
and strength. 

The writer has noticed that in many gymnasiums the 
"Medicine Ball" !s used more as an ornament than an 
instrument of work. This should not be the case, as it is 
one of the most useful as well as recreative acquisitions 
that we have in our gymnasiums. Bending from side to 
side, or pulling a chest weight a certafn number of times, 
tends toward the mechanical, and becomes monotonous, 
while the innumerable movements that can be indulged 
m with the "Medicine Ball'" are both pleasing and bene- 
ficial Mr. R. J. Roberts, the pioneer of physical work 
in this country, has well named it the "Medicine Ball," 



8 SPALDING'S ATHLETIC LIBRARY. 

as it docs in many cases all that medicine is expectea 
to accomplish, eliminating its disastrous after effects. 
(Lengthy explanation and technical nomenclature have 
been avoided in this booklet and illustrations used to 
take their place.) 

The Sultan once consulted his physician in regard to a 
troublesome malady. Believing that only fresh air and 
exercise were needed, and knowing how little the world 
values plain, simple things, the doctor said: "Here is 
a ball which I have stuffed with rare and precious herbs. 
Your Highness must beat this ball with a bat and toss it 
in every conceivable way each day till you perspire free- 
ly." The Sultan followed these directions, and was cured 
of his disease without realizing that he was only taking 
exercise. Probably the '^Medicine Ball" would be more 
used if we, like the Sultan, were deceived; but of a cer- 
tainty our diseases in the main will, like his, be eradicated 
from our system if we indulge in daily exercise. 

The make up of the muscular, circulatory and nervous 
systems of man prove that he needs much systematic body 
building exercises. Our forefathers received adequate ex- 
ercise by clearing the forest and tilling the soil, and if we 
in our "artificial occupations" cannot receive sufficient 



SPALDING'S ATHLETIC LIBRARY. 9 

work to satisfy our muscular needs, then the gymnasium 
and athletic field must be used. ''Nature knows no 
pause," said Goethe, "and attaches a curse upon all in- 
action." Exercise is one of Nature's eternal laws. The 
poor man works and thus acquires an appetite while the 
rich man must exercise to create one. In the animal 
kingdom we observe the swimming of the fish, the flying 
of the bird and the playfulness of the kitten. Why then 
should man, king of all these, be inactive? Chain a dog 
and he becomes cross ; stable a horse for a considerable 
time and when he is harnessed he will try to run away; 
most birds pine away and die when their native element 
Ts denied them ; caged wild beasts, instinctively, walk back 
and forth for exercise ; force a man to remain in a stuffy 
office 'day after day and he will deteriorate In health and 
vigor. If the "Medicine Ball," or any other device, serves 
as an incentive for exercise, let us use it and become erect, 
broad shouldered and deep-chested men and women. 

W. J. Cromie 



SPALDING'S ATHLETIC LIBRARY. li 



FIGURE NO. 1. 

The correct position is : chest thrown out strong, stom- 
ach drawn in, chin in, back hollow-ed, hips extended 
slightly. An excellent w^ay for one to tell when he has 
the proper position is to stand with the back to the wall, 
with head, shoulders, hips and heels touching it. An- 
other way is to keep the back of the neck always pressed 
against the collar. One should endeavor to maintain an 
erect position at all times. The following illustrations, 
in order to be more easily understood, show two figures : 
The one on the left illustrates the first part of the exer- 
cise, and the one on the right the second pairt. These 
exercises may be performed by two persons, or in gymna- 
sium classes, if a number of balls are accessible. Children 
should use the light bal^s. 



spaIjDing'S athletic library. 13 



FIGURE NO. 2. 

Bend both arms, ball against right shoulder, push ball 
away with force. 

Same exercise from the left side. 

Position. — Chest out strong, stomach drawn in, heels to- 
gether and do not bend knees or step either forward 
or backward after throwing ball. 

Note. — Exercises under all figures except No. 15 and 
part of No. 14 are performed by two persons ; one throws 
the ball and the other catches it. On gymnasium floors 
two columns of men may use any number of balls ; one 
column to throw, and the other to catch it. 



SPALDINCiS ATHLETIC LIBRARY. 15 



FIGURE NO. 3. 

Arms extended down at right side; pitch ball forward. 

Same exercise left side. 

Position. — Heels together, chest out strong. Stomach 

and chin in and do not step forward after tossing 

ball. 
Keep the arms extended throughout the exercise. 



SPALDING'S ATHLETIC LIBRARY. 17 



FIGURE NO. 4. 

Flex arms, ball on chest; throw ball by extending arms 

forward. 
Position. — Do not step forward after throwing ball. 

Chest out strong, stomach in and chin drawn in 

slightly toward chest. 



SPALDING'S ATHLETIC LIBRARY. 19 



FIGURE NO. 5. 

Flex arms, ball behind head ; throw ball forward. 
Position. — Body erect and hold position after throwing 
ball. 



StALDING'S ATHLETIC LIBRARY. a 



FIGURE NO. 6. 

Arms extended front, rotate body to right side, and throw 

ball as body returns to front. 
The same exercise, left side. 
Position. — Heels together and body erect. 
These may be performed in the stride-stand position 

(feet about 30 inches apart). 

Note. — No, 2 of the opposite illustration should be 
facing front, with arms front horizontal. 



SPALDING'S ATHLETIC LIBRARY. 23 



FIGURE NO. 7. 

Arms extended vertical ; throw ball forward from that 

position. 
Position. — Do not bend arms or knees. 
These may be performed in the walk-stand position (one 

foot about 30 inches in advance of the other). 



SPALDING'S ATHLETIC LIBRARl. 



FIGURE NO. 8. 

Throw the ball to the rear, over the head. 

Position. — Arch the back as the ball is thrown backward. 

Note. — The exercises beginning with Fig. 9 mostly 
combine the first eight figures. 



SPALDING'S ATHLETIC LIBRARY. 



FIGURE NO. 9. 



Rise on toes and — 

(a) Throw ball from right shoulder. (Fig. No. 2.) 
Throw ball from left shoulder. 

(b) Arms extended down at right side, throw ball 

(Fig. No. 3.) 
Arms extended down at left side, throw ball. 

(c) Throw ball from the chest. (Fig. No. 4.) 

(d) Throw ball from behind head. (Fig. No. 5.) 

(e) Rotate body and arms to right and throw ball. 

(Fig. No. 6.) 
Rotate body and arms to left and throw ball. 

(f) Throw ball from arms extended vertical. (Fig. 

No. 7.) (Do not bend arms.) 

(g) Throw the ball to the rear over the head. (Fig. 

No. 8.) 
Position. — Up on toes as high as possible, and hold that 
position till after the ball is thrown. 



SPALDING'S ATHLETIC LIBRARY. 

FIGURE NO. 10. 

Full squat and — 

(a) Throw ball from right shoulder. (Fig. No. 2.) 
Throw ball from left shoulder. 

(b) Arms extended down at right side, throw ball. 

(Fig. 3-) 
Arms extended down at left side and throw ball. 

(c) Throw ball from the chest. (Fig. No. 4.) 

(d) Throw ball from behind head. (Fig. No. 5.) 

(e) Rotate body and arms and throw ball right. 

(Fig. No. 6.) 
Rotate body and arms and throw ball left. 

(f) Throw ball from arms extended vertical. (Fig. 

No. 7.) (Do not bend arms.) 

(g) Throw the ball to the rear over the head. (Fig. 

No. 8.) 
Position. — Throw the ball while in the squat-rest position. 
These exercises are designed in the main for two per- 
sons, for instance: Two persons face each other, one 
in the normal position and the other in the squat-rest. 
The one in the squat-rest throws the ball while in that 
position and then assumes the normal, etc. 



SPALDING'S ATHLETIC LIBRARY. 31 



FIGURE NO. 11. 

Arch back and — 

(a) Throw ball from right shoulder. (Fig. No. 2.) 
Throw ball from left shoulder. 

(b) Arms extended down at right side and throw 

ball. (Fig. No. 3.) 
. Arms extended down at left side and throw ball. 

(c) Throw ball from the chest. (Fig. 4.) 

(d) Throw ball from behind head. (Fig. No. 5.) 

(e) Rotate body and throw ball to the right. (Fig. 

No. 6.) 
Rotate body and throw ball to the left. 
Position. — Arch the back to its fullest extent before 
throwing ball. Raise on toes, also, while in the arch- 
flexion position. 



SPALDING'S ATU^-iSTIC LIBRARY. 



FIGURE NO. 12. 

Stoop, stand, and — 

(a) Throw ball from right shoulder. (Fig. No. 2.) 

(b) Arms extended down at right side and throw 

ball. (Fig. No. 3.) 
Arms extended down at left side and throw ball. 

(c) Throw ball from the chest. (Fig. No. 4.) 

(d) Throw ball from behind head. (Fig. No. 5.) 

(e) Rotate body and arms to right side and throw 

ball to left. (Fig. No. 6.) 
Rotate body and arms to left side and throw ball 
to right. 

(f) Throw ball from arms extended vertical. (Fig. 

No. 7.) 

(g) Throw ball to the rear, over the head. (Fig. 

No. 8.) 
Position. — Chest out strong, stomach in, back hollowed, 
chin in and hips extended. 



SPALDING'S ATHLETIC LIBRARY. 85 



FIGURE NO. 13. 

Sit on the floor and — 

(a) Throw ball from right shoulder. (Fig. No. 2.) 
Throw ball from left shoulder. 

(b) Arms extended down at right side and throw 

ball. (Fig. No. 3.) 
Arms extended down at left side and throw ball. 

(c) Throw ball from the chest. (Fig. No. 4.) 

(d) Throw ball from behind the head. (Fig. No. 5.) 

(e) Throw ball to the rear, over the head. (Fig. 

No. 6.) 

(f) Touch toes with the ball; throw to rear, over 

head. 
Position. — Sit up erect; do not lean forward. If the 
exercise is too difficult with feet together, spread 
them apart. 



SPALDING'S ATHLETIC LIBRARY. 37 

FIGURE NO. 14. 

Lie on back and — 

(a) Throw ball from right shoulder. (Fig. No. 2.) 
Throw ball from left shoulder. 

(b) Arms extended down at side and throw ball 

right. (Fig. No. 3.) 
Arm.s extended down at left side and throw ball. 

(c) Throw ball from chest, (Fig. No. 4.) 

(d) Throw ball from behind head. (Fig. No. 5.) 

(e) Arms vertical; throw ball. (Fig. 7.) 

(f) Hold ball, arms extended on floor; raise legs ten 

to twenty times (knees straight). 

(g) Hold ball between the feet and raise the body 

to a sitting position ten to twenty times. (If 
troubled with hernia do not attempt this exer- 
cise.) 
(h) (Place the feet under something.) Arms ex- 
tended, raise body to sitting position, holding 
the arms vertical, 
(i) The same exercise as above, and throw the ball 
forward when sitting position is reached. 
Position. — Keep the legs straight. 

If troubled with hernia do not attempt the last three 
exercises. 



iSPALDINGS ATHLETIC LIKRARY. 



FIGURE NO. 15. 

Lie on stomach and — 

(a) Raise both legs. (Fig. 15, No. 2.) 

(b) Raise the ball. 

(c) Raise ball and legs together. (Fig. 15, No. i.) 

(d) Raise ball and legs together; hold this position 

and stretch for about five or six seconds. 
These exercises are for one person. 
Position. — Raise arms and legs as high as possible ; lie 

on the stomach and throw the ball to the rear, over 

the head. 



SPALDING'S ATHLETIC LIBRARY. 4^ 



FIGURE NO. 16. 

Throiv hall backward betzccen legs — 

(a) From chest, throw ball backward between legs. 

(b) From behind head, throw ball backward be- 

tween legs. 

(c) From arms vertical, throw ball backward be- 

tween legs. 
Position. — Throw the ball forcibly and straighten the 

body after each throw. Throw the ball as high in 

the air as possible. 
From No. 2 position in the illustration — 

(a) Assume the normal position and throw ball 

front. 

(b) Assume the normal position and throw ball to 

the right as the body rotates ; same left. 

(c) From No. 2 position, arch the back and throw 

the ball to the rear. 



J 



SPALDING "S ATHLETIC LIBRARY. 43 

FIGURE NO. 17. 

Charge Fom'ard — 

(a) Cliargc forward on right foot and throw ball 

forward from chest. 
Charge forward on left foot and throw ball for- 
ward from chest. 

(b) Arms down at right side ; charge on right foot 

and throw ball. 
Arms down at left side ; charge on left foot and 
throw ball. 

(c) Charge on right foot and throw ball from be- 

hind head. 
Charge on left foot and throw ball from behind 
head. 

(d) Charge on right foot and throw ball from arms 

extended vertical. 
Charge on left foot and throw ball from arms 
extended vertical. 
Position. — Flex the leg on which you charge ; keep the 

other straight ; feet firmly on floor. 
The above exercises can be performed at the side, rear, 
right and left front oblique, and right and left rear 
oblique. 



SPALDING'S ATHLETIC LIBRARY. 45 

FIGURE NO. 18. 

Legs extended to rear, Hex other knee a little mid — 

(a) Right leg extended to rear and throw ball from 

right shoulder. 
Left leg extended to rear and throw ball from 
left shoulder. 

(b) Right leg extended to rear, throw ball from 

chest. 
Left leg extended to rear, throw ball from chest. 

(c) Right leg extended to rear; arms down at right 

side, throw ball. 
Left leg extended to rear; arms down at left 
side, throw ball. 

(d) Right leg extended to rear, throw ball from be- 

hind head. 
Left leg extended to rear, throw ball from be- 
hind head. 
Position. — After the ball leaves the hands, come to the 

normal position. 
These exercises can be performed with the legs extended, 
side and front. 



SPALDING'S ATHLETIC LIBRARY. 47 



FIGURE NO. 19. 

Throzv ball vertical. 

(i.) Throw ball vertical from chest ; look up. 

(b) Throw ball from right side to vertical. 
Throw ball from left side to vertical. 

(c) From behind head push ball to vertical. 

(d) Touch floor with ball; pitch it vertical. 
Posit'jon. — Throw ball as high as possible and catch it as 

i: falls, or have someone catch it. 



SPALDING'S ATULETIC LIBRARY. 



FIGURE NO. 20. 

Lie on back, bring knees up to chest, and when ball is 
tossed to feet, vigorously kick it away ; continue till tiredi 

This exercise is excellent for exciting peristaltic ac- 
tivity of the intestines. 



BO SPALDINGS ATHLETIC LIBRARY. 



GAMES. 

Medicine Ball. 

Form a circle of men, with one man* in the center. 

Object. — The men who compose the circle try to keep the 

ball from the one in the circle, by different passes, etc. ; 

to make it more exciting, two men may get in the center. 

Babylonian. 

(From Era; 1893; page 311.) 

Played with the big medicine ball. Team composed 
of eight or twelve men each ; eight seems to be the better 
number. The teams are placed in line sideward, facing 
each other. The men clasp one another around the w^aist, 
and in no case must the hold be broken. At the word 
"Go," each team rushes toward the center, using the feel 
only in working the ball toward the center, each team 
endeavoring to get the ball across the opposite goal. 
Should a hold be broken, or the men fall down, the whis- 
tle is blown, lines formed over again, and the team break- 
ing or fouling loses a point, three fouls making a goal. 
Best two in three, or three in five, goals constitute the 



SPALDING'S ATHLETIC LIBRARY. 61 

game. The ends are the men who must do the best work, 
preventing the ball from going out at the sides, also keep- 
ing the lines closed up. If the ball goes out of bounds, 
it must be placed in the center again ; then the game con- 
tinues. Tripping, breaking hold or unnecessarily rough 
play constitute fouls, at the discretion of the referee. 

Form a circle with men sitting on the floor, different 
passes, etc., with legs spread apart, to keep from falling 
backward. 

Throw ball with force. 



MEDICINE BALL PASSING. 

(From Physical Education, Vol. IV., page 90.) 
Great sport can be attained by adding several articles, 
for instance, Basket Ball, Base Ball, Tennis Ball, Indian 
Club, Dumb Bell, etc., if the class is large. This combina- 
tion keeps one in a state of excitement, and perhaps, in 
some instances, too much ; but, still, is a very practical 
game for the gymnasium. A penalty may be attached to 
the person dropping or failing to pass accurately. It 
may be to withdraw from the circle after making two or 
more such errors. 



62 SPALDING'S ATHLETIC LIBRARY. 

Four men in a circle keep three balls going the same 
way as fast as possible, then change and pass the balls as 
fast as possible the other way; then the same four men 
keep four balls going. 

Use Indian Clubs and Bowl, where no bowling alleys 
are accessible. 

Passing Ball Between Legs. 
Two or more columns of men, or boys, can play this 
game. The line of men pass the ball between the legs as 
quickly as possible. The man in the rear takes the ball 
and runs front to where the ball started and passes it back 
between his legs. It is again passed back to the rear. 
When the person who first took hold of the ball gets to 
front again the game is won, 

INDIVIDUAL EXERCISES. 

Extend Anns. 

1. Ball on chest, extend arms front. 

2. Ball on chest, extend arms right side, left. 

3. Ball on chest, extend arms vertical. 

Circles. 
I. Describe a circle with ball, arms extended from right 
to left in front of chest. 



SPALDING'S ATHLETIC LIBRARY. 68 

2. The same from left to right. 

3. Describe the figure 8 in front of chest. 

Raise Shoulders. 

1. Arms extended down in front, raise shoulders. 

2. Arms extended forward, raise shoulders. 

Raise on Toes. 

1. Raise on toes and extend arms front. 

2. Raise on toes and extend arms to right side, left. 

3. Raise on toes and extend arms vertical. 

4. The above three exercises with raising the toes. 

Squat. 

1. Full squat as the arms are extended front. 

2. Full squat as the arms are extended vertical. 

Stoop-Stand. 

1. To stoop-stand position, arms front. 

2. To stoop-stand position, arms vertical. 

3. From ball held vertical to stoop-stand. 

Flexions — Front. 
I. — Bend forward and touch floor with ball. 
2. Stride-stand (feet apart about jo inches) and bend 

forward, pass ball between legs to the rear as far 

as possible and touch floor. 



54 SPALDING'S ATHLETIC LIBRARY. 

3. Ball vertical, bend and touch ball on floor near right 

foot. 

4. Ball vertical, bend and touch ball on floor near left 

foot; combine both. 

5. Ball on chest, touch floor, then chest, extend ball 

front. 

6. Ball on chest, touch floor, then chest, extend ball 

right side. 

7. Ball on chest, touch floor, then chest, extend ball 

left side. 

8. Ball on chest, touch floor, then chest, extend ball 

vertical. 

9. Walk-stand (one foot placed in front of the other 

about 30 inches), right foot forward, arms vertical, 
touch floor in front. 
10. Left foot forward, arms vertical, touch floor in front; 
combine. 

Flexions — Arch. 

1. Ball held vertical, arch back. 

2. Bend forward, touch floor with ball, arch back. 

3. Hold arch-flexion — walk-stand — ball on chest, extend 

ball front. 



SPALDING'S ATHLETIC LIBRARY. 55 

Hold arch-flexion — walk-stand — ball on chest, extend 
ball vertical. 
(Right leg rear, then left, on last two exercises.) 

Side Bends. 

1. Ball vertical, bend from side to side. 

2. Ball vertical, bend from side to side (stride-stand). 

3. Ball vertical, bend from side to right, abduct right 

leg. 

4. Ball vertical, bend from side to left, abduct right leg. 

Rotate. 

1. Ball held front, rotate from left to right. 

2. Ball held front, rotate from left to right (stride-stand). 

Miscellaneous. 

1. Bring right knee up to chest, arms extended vertical; 

left. 

2. Extend right leg front, ball to vertical. 

3. Extend left leg front, ball to vertical. 

4. Hold ball on chest, stationary run, bring knees up to 

chest. 

5. Stationary run, bring heels up in rear, extend ball 

forward while running. 

6. Ball held vertical, jump on toes, leg straight. 



56 SPALDING'S ATHLETIC LIBRARY. 

7. Ball on chest, jump to stride-stand, arms extended 

forward. 

8. Ball on chest, jump to stride-stand, touch floor with 

ball while jumping. 

9. Ball on chest, bend forward, touch floor, extend right 

leg to rear, return to forward bend then to normal 
(four counts) ; same, left leg. 
10. Ball on chest, bend forward, touch floor — front lean- 
ing-rest — (both legs to rear), back to forward 
bend, then to starting position (four counts). 

Stretching Exercises. 

1. Up on toes, arms vertical, hold and stretch for about 

five seconds ; repeat. 

2. Arch back, arms vertical, hold and stretch. 

3. Right leg to rear, arms vertical, hold and stretch. 

4. Left leg to rear, arms vertical, hold and stretch. 

5. Arms vertical, bend to right, abduct left leg, hold and 

stretch. 

6. Arms vertical, bend to left, abduct right leg, hold and 

stretch. 



INDIGESTION TREATED 
BY GYMNASTICS 



BY 



WILLIAM J. CROMIE 

Instructor in Gymnastics 

UNIVERSITY OF PENNSYLVANIA. PHILADELPHIA 




PUBLISHED BY 
AMERICAN SPORTS PUBLISHING COMPANY 



'n 



FOREWORD 

The author realizing that many suffer from constipation and 
indigestion and knowing that we as a people are too prone to 
resort to deadly drugs, which usually renders these conditions 
chronic rather than alleviate them, has felt it his privilege to pub- 
lish this pamphlet on the treatment of these by natural means. 

This booklet deals with the causes, symptoms and treatment of 
these two prevailing ailments. It embraces diet, water-cure, 
mental culture, massage and photographic illustrations of exer- 
cises which tend to cure the above diseases. 

If the hints herein contained are heeded and the exercises faith- 
fully performed, most forms of constipation and indigestion will 
be helped. 



INTRODUCTION 

If one Special cause could be assigned to the great majority of 
ills to which man is heir it would be mal-nutrition. 

Nowhere in the world is more haste shown in all pursuits than 
in this country. This haste is feverish, and while it may bring to 
man power, office or money the human mechanism pays the price. 
One of the first symptoms of "the price" is a derangement of 
the vegatative tract. 

Man depends for his success upon the integrity of the body- 
machinery, the body in turn is maintained by good food. 

Any interference with the change of food into energy will affect 
the working capacity of the human economy. In other words, as 
soon as there is trouble with the vegetative tract there is mal- 
nutrition. 

It is one thing to masticate the food, another to digest it, and 
still another to assimilate it. This whole process is frequently 
classified under the heading "digestion." 

A man will only be well nourished when the several acts of 
changing food into available energy are normal. The machinery 
of digestion is kept in good condition by a proper circulation of 
the blood, and this circulation of the fluid tissue is stimulated by 
certain simple forms of muscular activity. These simple exercises 
require but little time and no apparatus ; they may be learned in 
a few minutes and will do more to prevent or cure certain forms 
of "indigestion" than medicine will. 

It seems strange that competent business men who have won- 
derful ability for investing and making money will use so little 



60 SPALDING'S ATHLETIC LIBRARY. 

judgment in sensibly investing their vital capacity. It is incon- 
sistent for such a person to be careless about the most potent 
factor in success, namely, the healthy condition of the body. 

My advice to any working man is to keep the alimentary canal 
in the best condition. By doing this it will be possible for him 
to do more with the body, to live longer and be happier, to think 
better, and to invest more wisely, whether the investment be in 
worldly goods or in the development of the mind. 

This little book will be of assistance to any one who has or is 
threatened with indigestion, mal-assimilation or poor nutrition. 

W. G. Anderson, M. D., 

Yale Universityo 



SPALDING'S ATHLETIC LIBRARY. 



CONSTIPATION 

CAUSES 



One of the most frequent causes of constipation is muscular in- 
activity. Another cause is the persistent use of laxatives. When 
this is the case, the tendencies of the intestines is to act only 
iinder the stimulus of laxative drugs. This drugging to bring 




FIG. 1. 

Correct posture. Chest thrown out strong, 
stomach drawn in, chin in slightly, body erect at 
all times. The best way for one to tell whether 
he has the right position or not, is to stand with 
the back to a wall with head, shoulders, hips and 
heels touching it. 



62 SPALDING'S ATHLETIC LIBRARY, 

the desired result must be ever constantly increased. The u^-.Tig 
of drugs leaves the sufferer in a worse condition than before, and 
tends to make chronic the trouble it was intended to relieve. One 
who resists a call of Nature constantly, must not be surprised if 
he becomes constipated. Opium and Morphine users have in- 
active livers. Anything which lessens the supply of bile will pro- 
duce constipation. The tendency of a pessimistic person is toward 
iliis ailment. 




FIG. 2. 

From Fig. 1. bend as in Fig. 2. legs straight and chest 
out strong. Arms may be held as in Fig. 4. 

SYMPTOMS 

Most every one knows the symptoms of constipation and little 
need be said, suffice to say that one who has this distressing ail- 
ment is usually troubled with headache, bad breath, indigestion, 



SPALDING'S ATHLETIC LIBRARY. 63 

a sense of fullness in the abdomen, "blues" or melancholy and 
insomnia. 

TREATMENT 

In the treatment of constipation one must first remove the 

cause. The prevailing tendencies to disease, both hereditary and 

acquired, must be studied. The condition of the ^nind is a mighty 

factor in agitating or in relieving constipation. It is said thai 5 




FIG. 3. 

Combine Figs. 2 and 3. If too difficult at first, 
hold arms and elbows as in Fig. 4. 

medical professor gave a constipated man a dose of flour, saying 
that it was a very powerful physic. The flour acted as the physic 
was intended to act. This may be an extreme view of the case, 
but we firmly believe no cause is more effective in producing 
constipation than the sufferer's belief that he is constipated, and 



64 SPALDING'S ATHLETIC LIBRARY. 

cannot be cured. The state of mind is important, and we beg 
that the one who follows the following hints and performs the 
exercises will put faith in the treatment, and thus help to cure 
himself. 

The remarkable power of the mind over the body can be seen 
in the life of Christ, who has shown the world the possibilities oi 
a perfect manhood. He showed that weakness and disease were' 




FIG. 4. 

Bend from side to side, chest out strong, elbows well 

back. Arms may be held vertical as in Fig. 3. This 

exercise is sometimes called the liver squeezer and is 

very good. 

the results of sin ; of trespassing on the laws of nature. He 
showed- that in order that one be a perfect animal, he must be 
perfectly developed in body, mind and spirit. 



SPALDING'S ATHLETIC LIBRARY. 65 

Seneca said : "It is part of the cure to be wished to be cured." 
When one desires health and strength, that itself is an evidence 
that he can obtain these if he Hves rightly. And to live rightly 
one must cultivate a cheerful disposition ; in fact, to follow the 
teachings of Christ, who has demonstrated the superiority of a 
perfectly physical system over the weakness of the flesh. If one 
has enough will power to live when sickness and disease are 




FIG. 5. 
Lie on back and raise legs as in Fig. 5. Keep legs straight. 

everywhere about him, he has enough power to regain health 
and strength if he uses that which God has given him. 

We should have constantly before our minds high ideals of our 
physical, intellectual, moral and spiritual natures. Our ideal 
must be high and we must press onward and upward. The 



60 



SPALDING'S ATHLETIC LIBRARY. 



obstacles, temptations, and ills of life will be stepping stones to 
greater heights. Successful men have been of strong will-power 
and concentration. The world steps aside and lets pass the man 
who is bound to win. He does not have one-half the opposition 
to overcome as he who is "crossing bridges" and thinking of his 
sickness (?) and hard lot in life. Defeat, like a gymnasium, in- 
fuses him with new power. 




FIG. 6. 

Lie on back as in Fig. 5, legs on floor and raise body as in Fig. 6 

and reach over and touch toes without bending knees. Place 

something under the feet. If you have hernia do not attempt 

this. 

Humboldt said : "The time will come when a sick man will be 
looked upon with the same abhorance with which we now regard 
a thief or a liar, for the reason that one condition is as much 
under the subjugation of the mind as the other, and as susceptable 



SPALDING'S ATHLETIC LIBRARY. 67 

of correction as the other." While this is probably radical, still 
we firmly believe that there is a Divine remedy placed vi^ithin us 
for many of the ills w^e suffer. The mind is the natural protector 
of the body, and if we only knew how to use this power of will, 
exercise the muscles of the system daily, keep the body clean by 
daily bathing; breathe the pure air deeply, drink good water 



"^^^H 



FIG. 7. 

Place hands behind head and rotate body from 
side to side. Rotate at the waist line and 
keep hips from turning' if possible. To vary 
this exercise, stand with feet apart as in 
Fig. 10 and hold arms at side horizontal. 

freely, eat moderately, the physician's pills would not be needed 
and we would be able to carry youth and health past the century 
mark. 



68 SPALDING'S ATHLETIC LIBRARY. 

Deep breathing is an important factor in relieving constipation 
and will be treated in chapter on indigestion. Drink a glass of 
cold water on going to bed and in arising in the morning, Mas- 
sage the abdomen; rubbing with the hands, slapping, kneading, 
etc. Draw in and throw out abdomen fast and vigorously from 




FIG. 8. 

Pull up right knee as near chest as possible. Pull 
up left. Alternate. 



10 to 50 times daily. Many who have constipation worry too 
much over their food and are always hunting for pre-digested 
articles of diet, and usually the bulk of food in the intestines is 



SPALDING'S ATHLETIC LIBRARY. 69 

insufficient to produce peristaltic activity. Eat plenty ot wfiole 
wheat dread and study the table on foods on another page. Eat 
of foods marked "L." The wet pack is another good thing. 
Upon retiring lay a cloth saturated with cold water on the abdo- 
men. Tie some dry material over the wet application and thus 
prevent catching cold. 

The most important agent in the cure of constipation are mus- 
cular exercises which increase peristalsis. Rapid walking tends 
to relieve this ailment, as the contents of the abdomen are kept 




FIG. 9. 

Lie on stomach and raise body as in figure. 



in violent motion from side to side with every step.' Deep 
breathing in connection with rapid walking is also good, as the 
action of the diaphragm effects the abdomen and increases the 
circulation of the blood. The exercises in this chapter and in the 
one on indigestion are excellent for relieving constipation as they 
are also for stomach trouble. 

As to the number of times to perform each exercise, no defi- 
nate rule can be laid down, as the performer must be his own 



70 SPALDING'S ATHLETIC LIBRARY. 

judge, as it all depe3)ds on his physical condition. Do not per- 
form these exercises too many times at the beginning as the ten- 
dency is to become sore in the abdominal regions. (Muscular 
soreness, however, is an indication that one needs exercise.) 
One should exercise until tired, but not exhausted. Perform the 




FIG. 10. 

Feet apart about 30 inches HTid bend from side to side as 
in hg-ure. 



exercises daily. It is better to exercise upon retiring, or the first 
thing in the morning, as much clothing restricts the freedom of 
motion. Practice throwing the chest out strongly and drawing 
in the abdomen while exercising and at all times. 



SPALDING'S ATHLETIC LIBRARY. 



71 



INDIGESTION 

There are probably more persons in the world to-day suffering 
from indigestion than from any other known ailment. And so 
long as people eat too much, too fast, and improperly, they will 




FIG. 11. 

Feet about 30 inches apart, touch toes of right foot, 

body erect, arms vertical, then touch toes of other 

foot. Do not bend knees. 

have stomach troubles. There are various things which hinder 
digestion and eventually if these causes are not removed, cause 
indigestion and dyspepsia. 



72 



SPALDING'S ATHLETIC LIBRARY. 



CAUSES 

Eathig too fast. — In this case the food is taken down without 
being properly prepared by chewing. When the food is not 
properly masticated, and swallowed in masses entirely too large, 
the digestive fluids do not readily gain access to the swallowed 
particles and eventually cause fermentation. Some claim that 
chewing the food properly is one-half the digestion. This is 
probably a radical statement, but if one chews food properly the 
digestion will be greatly assisted. If the stomach had teeth many 
would be helped ; a deplorable fact for some that it has not. 

Too much fluid. — When food is eaten rapidly or when too 
much fluid is drank during meal time, there is not enough saliva 




FIG. 12. 

Lie on stomach and raise arms and legs as in illustration. 



mixed with it. Too much liquid taken at meal time tends to 
dilute the gastric juice and thus weakens its power in the process 
of digestion. It would be better if food was not mixed with fluids 
during meal time. Who ever saw a horse leave his oats to take a 
swallow of water and then return to his food ? 

Mental effort. — If after a heavy meal one uses his mind much 
the blood is called to the brain when it is needed by the stomach. 
This is also true with heavy muscular work. There is not enough 
blood in the organism to supply muscles, brain, and stomach, or 
any two of these organs at the same time. Vigorous thinking 



SPALDING'S ATHLETIC LIBRARY. 73 

and vigorous digestion will not go on in the same organism at 
the same time. Do not read or study during a meal. At meal 
time put your thoughts on your mastication and digestion. 

Great fatigue. — No careful horseowner will feed his animal im- 
mediately when he comes in tired and heated. Food swallowed 
under such circumstances will be digested with considerable dif^- 
culty by man or horse. 

Too much food. — There is a limit to the amount that can be 
digested. The stomach may be so full the peristaltic motion will 




FIG. 13. 
Sit on the floor and push up body as in figure. 



be interfered with, or the digestive fluids cannot fully permeate 
its contents. These parts of the mass which are not digested will 
soon decompose, producing acidity and a pressure of gas. 

Muscular inactivity,— \x\ a sluggish condition of the body, the 
digestive juices flow slowly. The food in order to be thoroughly 
mixed with the gastric juices must have peristaltic activity or 
much motion, and this can be had by vigorous muscular exercise. 



74 SPALDING'S ATHLETIC LIBRARY. 

As muscular inactivity decreases the power of the digestion so 
activity increases this power. When the digestive apparatus is 
weak or impaired it becomes the seat of almost constant pain and 
discomfort. The appetite is lost, the strength fails, the nerves 
become irritable and the brain is clouded. It is important, there- 
fore, to exercise faithfully and persistently, as this we believe is the 
most important factor in the cure of indigestion and dyspepsia 




FIG. 14. 

Exhale as chin is lowered toward chest. Fig. 14; 
inhale deeply as head assumes position of Fig. 1. 

Tight Clothi7ig.—T\\Q wearing of tight corsets has an evil effect 
on the stomach, as it crowds it so that it has not the proper room 
in which to work. If one ties a string around a finger it becomes 
cold, numb, and lifeless. Tight clothing, belts, etc., around the 



SPALDING'S ATHLETIC LIBRARY. 



75 



waist restricts the working properly of the organs in the chest 
and abdomen. 

Alcohol. — Alcohol irritates the mucous membrme. In the 
famous case of St. Martin, the inside of whose stomach could be 




FIG. 3 5. 

Inhale deeply as elbows are pressed back, as in Fig. 4. 
Exhale as elbows near each other. Fig. 15. 

(a) Exhale as you drop chin on chest. Fig. 14, In» 
hale as you resume No. 1 position. 

(b) Inhale as shoulders are raised. 
Exhale as you lower them. 

(c) Inhale as you press shoulders well back; draw 
them together as you exhale. 

(d) Arms at side, raise to side horizontal, inhaling; 
palms up. 

Bring arms to front, horizontal, exhaling; 
palms together. 



76 SPALDING'S ATHLETIC LIBRARY. 

seen through a wound, Dr. Beaumont found that alcoholic liquors 
produced a state of inflammation and ulceration in the living 
membrane and change of the gastric juice. Tobacco in all its 
forms, condiments such as pepper, mustard, catsup, ginger, spices, 
too hot and too cold foods and drinks, drugs, tea, colTee, etc., are 
hurtful to the stomach and should not be used if we would have 
this important organ strong and in good working order. 

Irregularity in eating. — The digestive apparatus is subject to 
habit like the rest of the system ; at the accustomed meal-time 
the saliva and other digestive fluids flow though no food is taken. 
When that time is passed they do not start so readily. Too much 
starch or meat are likely to be injurious to many. Heavy stimu- 
lating foods in summer are bad. There are other things which 
will eventually lead to indigestion, such as very cold substances, 
worry, fear, anger, discontent, jealousy, malice, improper car- 
riage of the body and shallow breathing. 



SYMPTOMS 

Indigestion is more than a diseaseof the stomach. It is closely 
allied with dyspepsia, rheumatism, gout, etc. Its symptoms are 
legion when taken in connection with dyspepsia. Among them 
are morbid appetite, a painful fulness after eating, acid eructa- 
tions, nausea, distention or weight of the stomach, emaciation, 
flatulence, constipation, vomiting, general debility, languor, dim 
vision, insomnia, great depression of spirits, vertigo, headache, 
palpitation of heart, pimples, dull complexion, pallor, slow or in- 
termittent pulse, bad breath, dullness of the senses and other 
symptoms too numerous to mention. Long standing cases 
sometimes result in melancholy insanity and suicide. 

The seat of the disease is the central ganglia of the organic 
system of nerves, which preside over the secretion of the gastric 
juice and over the digestive and assimilative processes. Every 
other organ of the body is affected either by nervous relation and 
sympathy, or by the morbid condition of the blood. The causes, 
effects, and relations of indigestion and dyspepsia cover almost 
the whole ground of pathology. 



SPALDING'S ATHLETIC LIBRARY. 77 

TREATMENT 

In the first place every cause must be removed, and secondly, 
by living in the condition of health. 

Diet. — Study your diet. One man's food is sometimes 
another's poison. On another page is a diet table showing the 
digestibility of foods. Most persons eat entirely too much proteid 
or nitrogenous food, such as meat, etc., and the result is that the 
system is continually poisoned by uric acid and other partially 
oxidized nitrogenous products. (An excess of uric acid in the 
system causes rheumatism.) 

The first requisite in treatment concerning diet, is rest for the 
poor disordered stomach. Stop eating for a few days and drink 
plenty of water. Fasting is a good way to cure this disease, but 
this treatment for most persons seems too heroic. After a fast is 
broken eat very sparingly for a few days. After fasting the 
stomach is rested and the whole system purified. Two meals 
a day are excellent if one does not eat too much during each 
meal. 

HYDROPATHY 

Plenty of good water should be included in the diet. The 
system needs plenty of water for two reasons. First, to furnish a 
solvent to act as a vehicle for carrying the nutritive material from 
the intestinal tract to the blood, where it may be distributed to 
the different parts of the body. And secondly, as it acts as a sol- 
vent in eliminating nitrogenous and saline wastes of the body. A 
cup of hot water sipped an hour before each meal helps both indi- 
gestion and constipation. A v/et bandage worn around the 
stomach and abdomen at night strengthens the stomach and ex- 
cites the action of the liver. Learn to take cold baths daily. 

Laughing is an exercise which aids digestion. "Laugh and 
grow fat." "A merry heart doeth good like a medicine." 
Laughing stirs up the abdominal organs and increases the circu- 
lation of the blood. It aids peristalsis and causes the flow of 
juices, etc., needed in digestion.' Take a five-minute dose of 
laughter after each meal. 



78 SrALDING'S ATHLETIC LIBRARY. 

DEEP BREATHING AND EXERCISE 

Enforced deep breathing before or after a meal is good as it 
introduces more oxygen in the system, and oxygen is like fuel 
for the fire. Deep breathing and muscular exercise increases the 
respiratory act, and the added oxygen taken into the lungs causes 
the blood in the veins and arteries to pulsate with increased vigor. 
Under the influence of this powerfully oxygenated blood the intes- 
tines perform their peristaltic movements, Vv^hich are necessary 
for digestion, with more energy. The digestion, assimilation and 
excretion; in fact, all the organs of function are increased under 
the stimulus of exercise. 

The aim of exercising is to develop strong internal organs 
rather than large biceps. A breathing tube is an excellent de- 
vice for lung development. 

Breathing exercises, with positions and movements favorable 
to inspiration (in breathing) and expiration (out breathing) are 
to be commended. 

The best exercises for indigestion are those which agitate the 
large abdominal groups. Use all the exercises shown for consti- 
pation; in fact, all illustrations shown in this book. 

Most persons suffering from indigestion have flat chests. The 
carriage of the body is improper, the head is projected forward, 
the shoulders rounded and the abdomen protruding. Carry the 
body in an erect position at all times. To correct a faulty posture 
of the chest and back, practice exercises 9, 11 and 12. Practice 
deep breathing and exercise daily. Eat wholesome food slowly 
and masticate it thoroughly, and do not eat too much; bathe 
daily, cultivate a cheerful, contented disposition and indigestion 
will disappear. 



SPALDING'S ATHLETIC LIBRARY. 



79 



A DIET TABLE BY DR. CHAS. A. RABETHGE 



1 Beef roasted, fat 

2 Beef roasted, lean 

1 Beef broiled, fat 

2 Beef broiled,, lean 
2 Beef tea 

L Baked apple 

1 Bread, wheat 

1 Bread, rye 
L 1 Bread, graham 

1 Bread. 'barley 

L 1 Bread, whole wheat 
L 1 Buttermilk 

2 Chicken 
Cheese, neufchatel 

2 Cod, fresh 
L 1 Cooked fruits, sugar 
L 2 Cooked f ruits.no sugar 

1 Custard 

2 Eggs, soft boiled 



EASY TO DIGEST 

1 Eggs and milk pudding 

2 Flounder 

1 Farinaceous pudding 

2 Grouse 

2 Gelatine 
IHare 

1 Haddock, with sauce 

2 Haddock, without sauce 
2 Herring 

1 Koumiss 

1 Lamb, fat 

2 Lamb, lean 
2 Liver 
IMilk 

L 1 Mutton, fat 
L 2 Mutton, lean 
L 1 Mutton broth 

1 Marmalade 

1 Macaroni 

1 Oysters, raw 



2 Pigeons 
2 Partridge 
2 Pheasant 
L 1 Pears 
2 Peas 

1 Rabbit 
IRice 

L Spinach 

2 Sweetbread 
ISago 

2 Smelt 
L 2 Tomatoes 
2 Trout 
2 Tripe 

1 Tapioca 

2 Toast 

2 Toast water 
2 Venison 
1 Vermicelli 
L 1 Whey 



Asparagus 
L 1 Apples 
L 1 Bacon 
2 Beets 
L 1 Barley, boiled 
2 Clams, roasted 
Cauliflower 
Crabs 
L 2 Coffee 
L 1 Cherries 
1 Cream 

1 Carrot 

2 Turnip 
2 Ducks 



MODERATELY DIGESTIBLE 
2 Eggs, hard boiled 
L 2 Grapes 
2 Hashes 
2 Lobster 
Lettuce 
2 Mussels 

1 Oyster stew 

2 Oyster, roasted 
2 Oyster, boiled 

1 Oyster plant 

1 Onions 
L 2 Oranges 
L 1 Wheat, cracked 
L 1 Peaches 



L 1 Prunes 
1 Parsnip 
1 Potatoes, white 

1 Potatoes, sweet 
L 1 Raspberries 

L 2 Strawberries 

2 Shrimps 
2 Snipe 

1 Soups, cream 

2 Soups, plain 

1 Squash (tea) 

2 Turkey 
L Veal 



1 Bread, fresh 

1 Buckwheat cakes 

1 Butter 

1 Baked beans 
Cabbage 

1 Cakes, hot 
Cheese 
L 1 Currants 

1 Chocolate 

1 Cocoa 
L 1 Corn, green 
L 1 Dates 
L Dandelion 



HARD TO DIGEST 
LI Figs 

1 Goose 

2 Lobster, fried 
2 Mackerel 

1 Muffins, hot 
Mushrooms 
Nuts 
L 1 Oatmeal 
lOil 

1 Oysters, fried 
IPork 
1 Pastry 
L 2 Plums 



L 2 Pineapple 
2 Pickle 

1 Pudding, hot batter 
L 2 Rhubarb 

2 Salt meat 
Sausage 

2 Salt fish 

1 Stewed meats 



To increase weight, eat of foods No. 1, and drink about 2 qts. of water daily. 
To reduce weight, eat of foods No. 2. drink as little fluids as convenient and 
take a long warm bath, followed by a graded bath daily. 

The letter " L " indicates that this article of diet is laxative. 



SPALDING'S ATHLETIC LIBRARY. 



THE FOLLOWING TABLE, GIVEN BY DR. WILSON, 

INDICATES THE ANALYSIS OF ARTICLES 

IN COMMON USE: 

IN 100 PARTS. 





Water 


ALBUMI- 
NATES 


FATS 


STARCHES 
AND SUGAR 


SALTS 


1 : 




ORGANIC 

NITRO- 
GENIZED 


HYDRO- 
CARBONS 


CARBO- 
HYDRATES 




Beef and mutton, as ordi- 


75. 

15. 

78. 

49.1 

74. 

15. 

40., 

10. 

15. 

15. 

74. 

91. 

78.5 

36.8 

86.7 

6. 

3. 


15. 

8.8 
18.1 
29.6 
21. 
11. 

8. 

5. 

12.6 
22. 

2. 

0.2 
13.5 
33.5 

4. 

0.3 


8.4 
73.3 
2.9 
0.2 
3.8 
2. 
1.5 
0.8 
5.6 
2. 

0.16 
0.5 
11.6 
24.3 
3.7 
91. 


TO. 3 
49.2 
83.2 
63. 
53. 
21. 
5.8 

■5!' 
96.5 


1.6 


Bacon >. 

White Fish 


2.9 
1. 


Salt Beef 


21.1 




1.2 


Flour 


1.7 


Wheaten Bread 


1.3 


Rice 


0.5 


Oatmeal " j. ■ . ..... 


3. 


Peas (Dry) 


2.4 


Potatoes . . ..;... ...... 


1. 


Cabbage . '..j.. .. .. 


0.7 




1. 
5.4 


Milk 


0.6 


Butter ' . .... 


2.7 




0.5 







SPALDING'S ATHLETIC LIBRARY. 

HELP IN CASE OF ACCIDENTS 

This was taken from the " Gymnasium Director's Pocket Book. 



81 



Drowning, i. Loosen clothing, if any. 2. Empty lungs of 
water by laying body on its stomach and lifting it by the middle 
so that the head hangs down. Jerk the body a few times. 3. Pull 
tongue forward, using handkerchief, or pin with string, if neces- 
sary. 4. Imitate motion of respiration by alternately compress- 
ing and expanding the lower ribs, about twenty times a minute. 
Alternately raising and lowering the arms from the sides up above 
the head will stimulate the action of the lungs. Let it be done 
gently but persistently. 5. Apply warmth and friction to ex- 
tremities. 6. By holding tongue forward, closing the nostrils 
and pressing the "Adam's apple" back (so as to close entrance to 
stomach), direct inflation may be tried. Take a deep breath and 
breathe it forcibly into the mouth of patient, compress the chest 
to expel the air, and repeat the operation. 7. DON'T GIVE 
UP. People have been saved after HomRS of patient, vigorous 
effort. 8. When breathing begins, get patient into a warm bed, 
give WARM drinks, or spirits in teaspoonfuls, fresh air and quiet. 

Burns and Scalds. Cover with cooking soda, and lay wet 
cloths over it. Whites of eggs and olive oil. Olive or linseed 
oil, plain, or mixed with chalk or whiting. 

Lightning. Dash cold water over the person struck. 

Sunstroke. Loosen clothing. Get patient into shade, and 
apply ice-cold water to head. 

Mad Dog or Snake Bite. Tie cord tight above wound. Suck 
the wound and cauterize with caustic or white-hot iron at once, 
or cut out adjoining parts with a sharp knife. 

Venomous Insects' Stings, Etc. Apply weak ammonia, oil, 
salt water, or iodine. 



82 SPALDING'S ATHLETIC LIBRARY. 

Fainting. Place flat on back; allow fresh air and sprinkle 
with water. 

Tests of Death. Hold mirror to mouth. If living, moisture 
will gather. Push pin into flesh. If dead the hole will remain, 
if alive it will close up. 

Cinders in the Eye. Roll soft paper up like a lamplighter 
and wet the tip to remove, or use a medicine dropper to draw it 
out. Rub the other eye. 

Fire in One's Clothing. Don't run — especially not down 
stairs or out of doors. Roll on carpet, or wrap in woolen rug or 
blanket. Keep the head down, so as not to inhale flame. 

Fire in a Building. Crawl on the floor. The clearest air is 
the lowest in the room. Cover the head with a woolen wrap, 
wet if possible. Cut holes for the eyes. Don't get excited. 

Fire in Kerosene. Don't use water, it will spread the flames. 
Dirt, sand or flour is the best extinguisher; or smother with 
woolen rug, tablecloth or carpet. 



SPALDING'S ATHLETIC LIBRARY. 



SOME CRITICISMS REGARDING 
HEALTH; BY MUSCULAR GYMNASTICS 

(Spalding's Athletic Library No. 285) 



Fron Alvin Davison, Professor of Biology, Lafayette College. 

I have examined with much interest the book on "Health; by Muscular 
Gymnastics," by W. J. Cromie. It is written in a clear concise manner, giving' 
full instructions for keeping the body in a normal condition. I consider it well 
adapted for public school work, as well as for the private individual who wishes 
to enjoy the best of health. 

From J. C. Elsom, M. D., Physical Director University of Wisconsin, Madison, 
Wis. 
Your book on Health is all right, because it is sensible. There is no strange 
and mysterious road to the possession of a good physique ; there is no wonderful 
" system " procurable on the mail order plan, with an outlay of $25.00 to $50.00, 
however extensively such systems may be advertised. You have based your 
exercises on the fundamental physiological bases which is the only way. Your 
book will do great good, if its teachings are followed. I trust that you may have 
great success ; and although you may not pocket as much money as the mail 
order men, yet you will be doing greater good to humanity, and that is the 
greatest thing, after all. 

From Geo. J. Fisher, M. D., International Secretary Physical Department 
of Y. M.C. A. of North America and Canada. 
Your copy of " Health; by Muscular Gymnastics with Hints on Right Living," 
at hand. I wish to say that I consider the book neatly arranged, and written so 
that any individual will be able to understand it, and that it contains material 
that will be of value to the average man seeking information along the lines of 
physical education. I believe that it will fill the need which is apparent in the 
majority of cases. I trust that you will be able to distribute many copies of 
them, as it will be a means of education to all those who read it. 

From W. W. Barker, Pastor First Baptist Church, Phillipsburg, N. J. 

Having experienced much benefit from your splendid teaching in grymnastics, 
and having heartily appreciated and enjoyed the lessons under your personal 
direction, I feel led to thank you for giving to the world your booklet on "Health." 
In it I find you treat the subject clearly, concisely and thoroughly, and I am sure 
it will delight and help all that follow its teaching, as there is everything in it 
that will give and keep perfect health if its advice is faithfully followed each day. 
May it have the large sale it deserves. For one' I thank you for it. 

From, Mel. B. Rideout, Physical Director Y. M. C. A., Washington, D. C. 

If carefully read and followed, your booklet should prove a great boon to that 
class of our people mentioned in your preface. 

From Harry C. Hoffman, Physical Director Y. M. C. A., Harrishurg, Pa. 

Received your booklet and think it very good. I know that if any person fol- 
lows the advice given therein, he cannot help but enjoy good health. I can 
recommend it ; especially to business men. Success to you and the booklet. 



84 SPALDING'S ATHLETIC LIBRARY. 

From C. H. R. Jackson, Physical Director Y. M. C. A.. Scranton, Pa. 

Your booklet should prove valuable to persons unable to attend erymnasiums. 
The work is admirably simple and clearly explained. 

From D. B. McLaughlin, Physical Director Franklin and Marshall College. 

I have read your little book called " Health," and I think it is very grood. It 
will be especially helpful to those who have not the advantages of a gymnasium. 

IVom A. Virginia Sheppard. Editor New Thought Magazine, Allegheny, Pa. 

Your copy of " Health " duly received, and reviewed. 

Your are indeed to be congratulated, as your little book is freighted with good 
news, good tidings for the renewal of the human race, both from a mental and 
physical standpoint. 

The physical body has long since been too much neglected, as its present condi- 
tion amply illustrates, but a great wave of such good things as physical culture 
and the like are setting us right. 

The movements you give, I know from experience are just right, and bring 
about, quickly, splendid results. 

Send out your little book far and wide, and I am sure its message of health, 
and strength will be heeded by the growing intelligent public. 

From B. F. Sandt, Principal Easton (Pa.) High School. 

In view of the recent introduction of calisthenics into our public schools, the 
appearance of Prof. W. J. Cromie's pamphlet, entitled "Health," is most timely. 
The exercises it describes are simple, easily comprehended, an besides sufficiently 
varied to furnish adequatelmeans for the harmonious development of the whole 
body. With but few exceptions they can be used in any school room. For some 
months past they have been employed several times a day in our high school 
with beneficial results. 

The pamphlet contains much that will commend itself to the favor of those who 
may be interested in this subject, but a review of it would be incomplete, did we 
not make mention of the valuable hints, so clearly and concisely given, upon 
right living and the preservation of the health. The book is worthy of a place 
not only in every school room, but also in every household. 

Front W. A. Rogers. Physical Director Y. M. C. A., Reading, Pa. 

Your "Health ; by Muscular Gymnastics," received. The idea which yoii have 
tried to carry out that there is a great need for something of a good sound 
nature instead of these systems by mail, is a good one, and I believe the good 
things which you have given to the public, if systematically used, will no doubt 
faaY« reached your desire. 



Physical Education 
AND Hygiene 



BY 

EDWARD B. WARMAN, A. M. 

CHICAGO, ILL. 



AUTHOR OF 

Philosophy of Expression (cloth, $3.00); Practical Orthoepy (cloth, 

$2.00); The Voice, How to Train It (cloth, $2.00); 

Scientific Physical Training (cloth, $1.50); 

How to Read, Recite and Impersonate 

(cloth. $1.00). 



PUBLISHED BY THE 

AMERICAN SPORTS PUBLISHING COMPANY 



Copyright, 1920 

BY THE 

Abbrican Sports Publishing Comfary 
New York 



PHYSICAL EDUCATION AND HYGIENE 



CHAPTER ONE. 

BASIC PRINCIPLES. 

The body is the servant of the soul, and a servant should be rohnst.— Rousseau. 

Physical education is one of the- rehgions of the day. In 
looking back over a sweep of thirty-six years since I entered 
this field as an instructor, I have noted, with much interest, its 
evolution. I have seen the pendulum swing to both extremes. 
There was a time when physical training was akin to physical 
straining, the result being a muscle-bound condition externally 
and a breaking-down internally. Then, in the course of a few 
years the other extreme was reached, and we had physical cul- 
ture; a sort of namby-pamby, wishy-washy, lackadaiscal method 
of so-called exercises which was very suggestive of a boneless 
creature. The first was a getting of strength at the expense of 
grace ; the other, a getting of grace at the expense of strength. 
It is all right to be as strong as an ox, but it is not desirable to 
be as awkward as a cow. 

I use the term "education," advisedly, as applied to the phy- 
sical. It is the golden mean between the two extremes, being a 
combination of strength and grace. It educates the muscles 
of the body to hold the bony framework, the anatomical struc- 
ture, as nature intends ; in fact, as nature demands for health, 
strength and longevity. 

This brings me to the consideration of a most important point, 
one that is almost universally lost sight of by teachers of physi- 
cal training, viz. : the correct position of the body when sitting 
and standing, and correct carriage of the body when walking. 
No teacher should lay claim to proficiency, and no book to com- 
pleteness, that disregards this as a fundamental principle. 

Health should be the primary object of all physical exercises. 
The severest blow ever dealt the noble calling is the fact that 

Q 



88 Spalding's Athletic Library 

physical trainers, as a rule, are not worthy examples of their 
teachings, and as a rule die before reaching middle life. Also 
the fact that pugilists die of consumption. If you doubt the 
foregoing, recall the deaths of Peter Jackson, Dempsey, Kehoe, 
Pennell, Dowd, the teacher; Jap, the wrestler; Kennedy, the 
strong man; Winship, of health-lift fame, etc., etc. 

This is due to overtraining, in some cases to dissipation, and 
in many instances to the fact that the period of rest and inactivity 
between the training periods is too prolonged. During this time 
the tissue of muscles, lungs, etc., become atrophied in conse- 
quence of disuse. The heart naturally enlarges during the period 
of evolution, but when involution sets in the degeneracy of the 
cardiac fiber takes place and the arteries begin to lose their elas- 
ticity. It is an old and trite saying: "No man is older than his 
arteries." 

Muscles cannot be developed to their highest condition by 
contraction only, nor by being stretched. Perfect cultivation 
results in alternate contracting and stretching. Pressure con- 
tinued upon any part causes atrophy, but pressure and relief, 
following each other in rapid succession, make the parts stronger 
and more vigorous. 

Strength of muscle is not necessarily health of muscle, nor 
health of the body in general. Physical exercises, of whatever 
nature, should be with a view to the development and health of 
the vital organs of the body. One is never truly strong unless 
strong in the vital centers. If the demand of the muscles that tj 
waste exceeds the vital supply, no matter how strong the muscles 
are the health is being impaired. 

The life problem is one of making repair equal to waste'. De- 
struction of tissues is constantly going on in the body, and this 
enormous waste is also incessantly being repaired. If all waste 
were completely repaired, the body would not lose in efficiency, 
and, if this could be continued indefinitely, life could likewise 1 
be Indefinitely prolonged. But there's the rub. Repair seldom! 
fully equals waste, and when the circulation is sluggish and 
slow it falls far short of it. Sluggish circulation Is doubly 
deleterious in its effects. It fails to carry off all effete matter 



Physical Education and Hyf^iene 89 

intrusted to it, leaving portions to poison the system, and it is 
unable to make provision for the full repair of wasted tissues. 

Health is just as contagious as disease. There is no such 
thing as good health, poor health, etc. It is simply and gloriously 
Health (with a capital H, as it is the greatest capital one can 
have). Health means wholeness. Therefore, there can be no 
modification of the term or condition. Health is ease; lack of 
health is dis-ease. Hence I insist upon a correct position of the 
body, as heretofore stated. Correct position means harmojiy and 
lack of friction and undue pressure. This is where the rational 
system of osteopathy comes in. 

Health is that condition of the body when digestion is so 
perfect that the physiological balance between the destruction 
and construction, that goes on ceaselessly in cell life, is kept 
duly normal. Disease is never an attack but a summing up. 

All ailments are not directly from the stomach, but they are 
the result of the causes that impair the power to maintain that 
normal balance called health. 

It is a law of physiology that the vital forces flow most fully 
and habitually to those organs and centers which are most used. 
If the muscles are exercised more than any other part, the vital 
forces will be transformed into muscular tissue and the accumu- 
lated strength will give a desire for physical action. If the brain 
is the organ most used, the vital forces will flow most fully to 
this center and produce not only the desire but the ability to 
think. 

I desire to caution my readers in regard to exercising in such 
a manner as to be a detriment to the nervous system. It is a well 
known fact that the use of heavy weights will produce a certain 
amount of physical development but, as generally used, they are 
the means of checking the circulation of blood in the capillaries, 
thereby increasing the pressure in the arteries and causing a 
strain on the heart. The proof of this lies in the fact that many 
persons who show great strength when it comes to lifting heavy 
weights, succumb very readily to disease; they have developed 
their muscles at the expense of the nerve centers. 

Physical tension and mental tension are very closely allied. 



5>3 Spalding' s Athletic Library 

Did you ever learn to ride a wheel ? Do you remember that 
death-like grip you had upon the handle bars? But you could 
not control the wheel. That fixed tension of the muscles im- 
peded the better action of muscle and nerve. It was not until 
you learned to relax, to let go, that you permitted free action of 
nerve and muscle. With the tight grip you were expending force 
continuously without permitting new energy to How in. Then 
bear in mind that when muscles or nerves are tensed, contracted 
or strained, energy is being forced out; but when muscles or 
nerves are relax ?d, energy flows in. 

The nervous system is the greatest fuel consumer in the body. 
It burns more oxygen than nearly all the other furnaces in the 
system combined. It is estimated that a nerve cell consumes 
four times as much oxygen as a muscle cell. If you want to in- 
crease the bodily nourishment you should breathe an abundance 
of fresh air instead of shutting off the supply as is so fre-_ 
quently done in performing feats of unusual strength. Decrease 
the drain upon the system and increase the powers of absorp- 
tion. 

You should aim to get and then to keep the body as nearly 
normal as possible; neither too lean nor too fat. Avoid training 
down too fine lest you pass the danger line and have no reserve. 
Either extreme is away from the normal. Excessive fat is a 
disease and the danger lies in the fact that circulation is im- 
peded. When an organ is required to do any work it requires 
80 per cent, more blood than when it is at rest. Every exertion, 
therefore, necessitates an alteration in the distribution of the 
lilood to which fat stands as a hindrance, blocking the way so 
that the blood cannot flow in sufficient quantity to the part that 
requires it. 

There are thousands of persons who really take more pains 
and go to greater expense to make themselves ill than it would 
ever cost to keep themselves well. People generally eat and 
drink themselves sick and then lay the blame of their diseases 
to anything but the right cause — too often to the Almighty. 

The editor of Vim states a truth in a nutshell when he says 
"Nature seldom presents' her bills on the same day that you 



Physical Education and Hygiene oi 

violate her laws. But if you overdraw your account at her bank 
and give her a mortgage on your body, be sure she will fore- 
close. She will loan you all you want, but like Shylock, she will 
demand the last ounce of flesh. She rarely brings in her dyspep- 
sia bill until you are 35 years old. Her cancer bill is not pre- 
sented until 40. She seldoni annoys a man with her drink bill 
until he comes to middle age, and then presents it in the form of 
Bright's disease, fatty degeneration of the heart, or drunkard's 
liver. What a man pays his wine dealer is only part of the bill." 
I believe that health is ours by divine heritage; not only 
health but long life. Just a few words on 

LONGEVITY. 

Let no one be foolish enough to consider three-score and ten 
as a limit of life. It was never intended to be so interpreted. It 
should not even be the limit of an active business life. Read 
Isaiah, lxv-20, and take a fresh hold on life. Then read Genesis 
vi-3, and you will, if you read rightly, feel the blood pulsating 
with such life-giving force that you will renew your youth. 

As for myself, I expect to begin my second century under 
more favorable circumstances and in much better physical condi- 
tion than I began the first. 

Prof. Faraday divides life into two equal parts, viz. : growth 
and decline. These he subdivides into infancy, youth, virility 
and old age. 

Infancy extends to the 20th year. 

Youth, to the 50th year (the period the tissues become firm). 

Virility, from 50th to 75th year (the period the organism re- 
mains complete). 

Old age, beginning at 75 and continuing. 

Dr. Farr makes the following interesting division : Boyhood, 
10 to 15 ; youth, 15 to 25 ; manhood, 25 to 55 ; maturity, 55 to 75 ; 
ripeness, 75 to 85 ; old age. 85 and upwards. 

I give to the readers, especially to those engaged in literary 
work, a veritable inspiration from the pen of our beloved poet, 
Longfellow : 



92 Spalding* s Athletic Library 

" It is too late! Ah, nothing is too late 
'Till the tired heart shall cease to palpitate. 
Cato learned Greek at eighty. Sophocles 
Wrote his grand Oedipus, and Simonldes 
Bore off the prize of verse from his compeers 
When each had numbered more than four-score years. 
And Theophrastus, at four-score and ten. 
Had but begrun his characters of men. 
Chaucer, at Woodstock with che nightingales. 
At sixty wrote the Canterbury tales ; 
Goethe, at Weimar, toiling to the last, 
CJompleted Faust when eighty years were past. 
These are, indeed, exceptions ; but they show 
How far the gulf -stream of our youth may flow 
Into the Arctic regions of our lives. 
Where little else than life itself survives. 
Something remains for us to do or dare. 
Even the oldest tree some fruit may bear ; 
For age is opportunity no less 
Than youth itself, though in another dress." 

The true secret of physical education does not lie in exercises 
merely, as thousand of athletes can testify to their sorrow. It 
took me more than half of my thirty-six years' experience to ) 
learn that physical exercises were but half the battle, the other 
half being the care of the body. During my tours of lecturing; 
and teaching, which have included every State and Territory oft 
this country and many of the provinces of Canada, I have found] 
few athletes, and fewer still of the teachers of physical training,, 
that are well. Therefore my conclusions. 

Do I take my own medicine? Yes. Since discovering the 
fact, j'ust previously mentioned, I have not been ill or tired, and 
this covers a period of more than fifteen years. I am never idle, 
work every day and far into the night, eat but two meals a day, 
and take my system of exercises faithfully and regul? iy every 
day in the year. 

I live as I talk. Yes, I talk a great deal and I live a great 
deal. I live more in a day than does the average man in a week. 
I depend as much upon fresh air, cold water and sunshine as 
upon the ordinary natural foods — useless each without the other. 



Physical Education and Hygiene 



CHAPTER TWO. 

HINTS ON EATING. 
Put a knife to thy throat if thou be a man given to appetite.— JVov. xodii., 2. 

We should eat to live, not live to eat. The majority of the 
human family eat entirely too much, too often, and too ignorant- 
ly. One-fourth of what we eat keeps us, the remaining three- 
fourths we keep, at the risk of our lives. Man is the only ani- 
mal that will stuff himself when ill. 

Appetite and hunger are not synonymous. Appetite is of the 
stomach; hunger, of the mouth. Appetite is a habit (often a 
very bad one). An appetite (craving) for food is as unnatural as 
an appetite (craving) for drink, i. e., false stimulants. Both are 
abnormal. Hunger, true hunger, is present whenever the mouth 
waters at the thought, mention, sight or odor of food. Appetite, 
uncontrolled, leads a man to the table three times a day; but 
not one in a hundred h hungry three times a day. When one 
is truly hungry he finds it much easier to comply with the Scrip- 
tural injunction: "Eat whatever is set before you, asking no 
questions for conscience sake." A hungry man is seldom a 
"kicker." He gladdens the heart of his wife, his boarding-house 
mistress, the restauranteur. 

Two prominent lawyers entered the Delmonico in New York, 
and one of them, taking up the bill of fare, said : 'T do not see 
anything I can eat." The other one said : "I don't see anything 
I can't eat." One was happy and hungry; the other, unhappy 
and dyspeptic. 

The no-breakfast plan : The princip'le of two meals a day, as 
advocated by Dr. Dewey, is excellent, but instead of the no- 
breakfast plan I very much prefer the no-luncheon. This decision 
has been reached, by wife and self, after having thoroughly 
tested both plans ; not merely for a few days or months, but for 
years. My reasons are: First, during the noon hour (especially 
in the summer) the system does not needth'^; nourishment, is over- 



94 Spalding's Athletic Library 

burdened by It, Is overheated by adding Internal to external heat, and 
causes one to be heavy and sluggish, mentally andphysically; second, 
by this division of time the period of fast (and consequent rest 
to the stomach) is more equally divided, and thus one avoids 
the tendency to overeat, as is likely, when the first meal of the 
day comes at the noon hour. Besides, the omission of the mid- 
day meal is not only financial but vital economy and a time- 
saver as well. One may have the noon hour to himself, and it 
may prove of inestimable value. Any business man will add 
years to his life (and life to his years) if he will omit the noon 
meal and, in its stead, take a brisk walk or any form of healthful 
exercise in the open air; then relax and take a siesta of fifteen 
minutes. Even physical exercise is a relaxation to the tired 
brain. Change of activity is often more restful and more bene- 
ficial than inactivity. 

What to Eat: Eat anything that agrees with you. If you 
knowingly eat or drink anything that does not agree with you, 
you deserve all the punishment you get. Remember, we are not; 
punished for our sins (physically), but by them. You should get 
yourself in such a perfect condition, physically (and mentally- 
as well; for suggestion plays an Important part) that anything 
wholesome will agree with you. 

Fear nothing that you eat. If you eat it, do not fear It ; if 
you fear it, do not eat it. Remember the fate of poor Job. His 
was but the common experience: "That which "I most did fear 
hath come upon me." We Invite that which we fear. Regard- 
ing food, say good-by to every morsel that passes your lips. 
Say it, not as a PattI farewell, but with a confidence that you 
will never hear from it again. Be happy and cheerful as you 
eat. A sour countenance causeth a sour stomach. 

It is not so much what you eat as how you eat. Masticate 
your food so thoroughly that there seems but little to swallow. 
The longer you keep the food in your mouth, the less time It will 
have to remain In the stomach. 

Many a man digs his grave with his teeth. It is not Ignorance, 
altogether, but carelessness. Yet neither can be considered 
excusable. 



Physical Education and Hygiene 95 

THE PROCESS OF DIGESTION. 

First, the mouth. Here the food should mix thoroughly with 
the saliva, which is slightly alkaline, its most potent agent being 
an active ferment known as ptyalin. This acts directly upon 
starchy foods (white bread, rice, potatoes, etc.) converting them 
into sugar. The foods are next received into the stomach, there 
to meet with the gastric juice. This medium is of acid reaction. 
Then, by what is known as the churning process of the stomach, 
the contents are reduced to a viscid fluid mass, known as chyme. 
The proteid parts of the fluid (as found in lean beef, mutton, 
smoked ham, codfish, beans, peas, lentils, eggs, cheese, grains 
dried fruits, nuts, whole wheat, etc.), are converted into an 
absorbable substance called peptones. These, being diffusible, 
capable of passing through animal tissue, are said to be absorbed 
through the walls of the stomach. 

During gastric digestion, the entrance to and exit from the 
stomach are tightly closed, but when the digestion is completed 
the pyloric valve opens and the chyme passes into the small 
intestine or second stomach — the duodenum. This substance is 
now composed of digested, undigested, and partially-digested 
foods, which consist of the starch which was changed into dex- 
trine, starch which has undergone little or no change, fats 
wholly unchanged, and the proteids which were not changed into 
peptones. These are now acted upon by the bile and pancreatic 
juice, which, in turn, converts the starch into dextrine, the pro- 
teids into peptones, and emulsifies the fats. Next comes absorp- 
tion through the minute blood vessels of the intestines, and then 
that all-important act of assimilation. 

We eat and drink to make blood, exercise to circulate it, and 
breathe deeply to purify it. 

Food makes blood and repairs the waste of the body. The 
blood distributes to the nerves, brain, muscles and millions of 
cells the electric force which it takes up in the lungs. As the 
blood passes through the lungs the blood rids itself and the 
whole system of the impurities which it has collected. The blood, 
as you know, starts from the heart a bright red and returns 



96 Spalding' s Athletic Library 

black. It is black because of the impurities from which it frees 
the system, and this blackness the lungs remove. 
Food restores waste and sleep restores strength. 

FOOD VALUES. 

Of this subject I shall endeavor to speak briefly^ yet plainly 
and pointedly. 

Raw Food — Of this I cannot speak from experience. I am, how- 
ever, well aware that cooked foods are not essential to life, but 
there are foodstuffs that should be cooked before they are in 
proper condition to be eaten. Grains, uncooked, are not adapted 
for human food. As a rule they should be cooked many hours 
in order to convert the crude starch into a digestible substance; 
whereas on tke other hand uncooked fruit is an ideal food. 

Fruits and Nuts. — This diet appeals to me as thoroughly ra- 
tional, but, thus far, I have not been so circumstanced as to give 
it the trial that I desire ; that is, as an exclusive diet. The salts, 
in which the fruits are so rich, greatly aid in building up bone, 
blood cell and muscle. The starch, of fresh fruits, through the 
action of the sun, is made ready for immediate assimilation; 
while the juices so acted upon give to the system the very best 
form of distillation. 

Animal or Vegetable. — This is the point on which, at the very 
outset, we may as well agree to disagree. It is one on which I 
have very decided opinions based upon years of observation and 
experimentation. 

(a) No form of vegetable nourishment has yet been discov- 
ered upon which it is possible to rear the young mammal, in 
which man is included. 

(b) I have yet to see a strict vegetarian (one who subsists 
wholly on vegetables). I have yet to see a vegetarian that has 
any stamina (do not confound vegetarianism with "pure- food- 
ism"). One is not strictly a vegetarian if he includes milk, 
butter, cheese or eggs (animal products). 

(c) One of the chief objections to the fantastic principles of 
the vegetarians is the fact that, if followed, the strictly vege- 
tarian diet tends to the early development of atheroma, causing 
premature old age. 



Physical Education and Hygiene 97 

(d) Nature never intended that all the nutrition of the body 
should be derived from any one class of foodstuffs which would 
require the use of certain digestive juices and imply the disuse 
of others which are normally present. 

(e) It has been indisputably proven by experiment that ani- 
mal foods are more easily and more readily digested than vege- 
table ; milk, eggs and beef being the most readily so of all foods 
in use, having a minimum of residue (only from 3 to 6 per cent.) 
remaining undigested, while from 20 to 70 per cent, of all vege- 
table food passes through the alimentary tract undigested. Again, 
the vegetable foods more readily undergo fermentation and pu- 
trefaction. Sugars and starches are always in excess in vegeta- 
bles ; fat is always in excess in the animal as compared with 
the vegetable food. Therefore, the selection of a dietary does 
not lie in excluding any one class of foods but to unite the two 
so that we may secure the proper quantity of the inorganic mat- 
ter of the sugar, starches, fats and proteids and yet not have an 
excess of one group as compared with another. 

It has often been argued that animal food creates animal in- 
stincts and propensities. That depends. "As a man thinketh in 
his heart, so is he." The Polynesian warrior is more ferocious 
on a diet of plantains than is the Eskimo, who subsists on meats 
and blubber. Mind is the master ; the body only the servant. 
God, in His all-wise providence, put the head on top. It is the 
king and ruler, and all beneath it should be subservient to it. 
A body without mental and spiritual control is like a ship with- 
out a rudder. 

I do not wish to be understood as speaking disparagingly of 
vegetables, nor to encourage too much meat-eating (either extreme 
is detrimental), but let every man be a law unto himself, provid- 
ing he understands the law. As for myself, I eat but little meat 
and few vegetables (yet am always well). It is not generally 
known that cheese is an excellent substitute for meat. It is a 
part of my daily diet. What! Cheese? Yes, cheese. It is the 
greatest muscle-producer there is. But you must not expect to 
eat cheese and grow muscle. Cheese merely furnishes the mat- 
rial and it remains for you to utilize it. Do not swallow it in 



98 Spalding's Athletic Library 

chunks and expect the digestive juices to penetrate it, and then 
blame the cheese because of indigestion. Chicken, also, is a good 
substitute occasionally for the heavier meats. It contains quite 
a good percentage of proteids. Besides, chicken is a sacred 
bird (at least many of them enter the ministry). 

Proportions of Protein, Starch and Fats may be found by con- 
sulting the following table. Only the leaders are given: 

Meats (not canned). — Smoked ham heads the list at 24 per 
cent, protein, no starch, 36.5 fat. 

Fish. — Salt cod takes the lead. 27 per cent, protein, no starch, 
22 fat. 

Eggs. — 13.5 per cent, protein, no starch, 11.6 fat. 

Cheese. — 28 per cent, protein, i per cent, starch, 23 fat. 

Legumes. — Dried beans, 25.1 protein, 48.3 starch, 1.6 fat. Lima 
beans head the list in starch, 60 per cent. 

Green Vegetables. — Cabbage contains the most protein (5 per 
cent.) 7.8 starch and 5 fat. Sweet potatoes lead in starch (25.2 
per cent.). Irish potatoes, 21.8; parsnips, 14.5, onions, 10.5, 
carrots, 10. 

Fresh Fruits. — Bananas lead both in protein (4.9) and starch 
(19.2). 

Dried Fruits. — Dates take the lead in protein (6.6), while 
figs take the lead in starches (60.5). 

Nuts. — Peanuts lead in protein (28.3), chestnuts lead in starch 
(69 per cent.), and hazlenuts in fat (62.6), the walnut a close sec- 
ond in fat (57.4). 

Grains. — Barley, 17.70 protein — 38.31 starch. Oats 17.6 protein 
— 65.8 starch. Wheat, 16.5 protein — 56.25 starch. Maize, 13.65 
protein — 7774 starch. Rye, 11.92 protein — 60.91 starch. Rice, 
7.40 protein — 86.21 starch. 

The proper proportion of protein to starchy matter should be 
about I to 7, according to some authorities, and, to others, about 
I to 3. Remember that the protein makes muscle, bone, nerve, 
blood (whether animal or vegetable protein), and that the 
starches make fat, and that fat makes heat. 

During a three months' stay in Victoria, B. C, I omitted meat 
entirely from my dietary but substituted eggs and cheese. Al- 



fhysical Education and Hygiene 99 

though I ate plentifully of these and other fattening foods (be- 
sides cheese) such as potatoes, cereals, etc., I trained down 
twenty pounds less than I had been for twenty years. This is 
the exact opposite of a diet that would be prescribed for such 
a purpose. It is far better to evolve theory from one's practice 
than to adopt accepted theories from which to evolve practice. 

This is largely so concerning the much-talked-of vegetarian- 
ism. Again I say that every man should be a law unto himself. 
There is a certain glass of food cranks who seem to believe that 
meat, coffee and many ether good things are rank poisons ; but 
these cadaverous, sickly-looking individuals are poor advertise- 
ments of their own theories. 

Different people have different needs for nutriment. All are 
alike in that they must have protein for the building and repair 
of the bodily machine, and fuel ingredients for warmth and 
work. But they differ widely in the amounts and proportions 
they require 

Due regard for health and strength requires that the food shall 
supply enough protein to build tissue, and enough fats and car- 
bohydrates for fuel. The protein can be had In the lean of meat 
and fish; In eggs. In the casein (curd) ; of milk, In the gluten of 
flour, and In substances more or less like gluten In various forms 
of meal, potatoes, beans, peas and the like. 

Food materials rich In protein are the most valuable for build- 
ing the tissues of the body. A pound of cheese may have 0.28 
pound of protein, as much as a man at ordinary work needs for 
a day's sustenance, while a pound of milk would have only 0.04 
and a pound of potatoes only 0.02 pound of protein. 

"For nearly a year the late Herbert Spencer experimented 
with vegetarianism but he became discouraged In trying to sub- 
sist on truck-farming products. At all events he recanted and 
did not hesitate to poke fun at his 'wanderings In the desert of 
abstinence and secretely hankering for the flesh pots of Egypt.'" 
— Health Culture. 

THE USES OF SALT. 

Half a teaspoonful of common table salt dissolved In a little 
cold water may be used with excellent results when taken for 
heartburn. Instant relief should be experienced. 



100 Spalding' :i Athletic Library 

If taken every morning before breakfast, increasing the quan- 
tity gradually to a teaspoonful of salt and a tumbler of water, 
it will, in a few days, cure any ordinary case of indigestion if, 
at the same time, due attention is paid to diet. 

As elsewhere stated there is no better remedy for constipation 
than a teaspoonful of salt in a tumblerful of cold water taken 
immediately after arising. 

As a gargle for sore throat it is equal to chlorate of potash 
and Is entirely safe. It may be used as often as desired and if 
a little is swallowed each time it will have a beneficial effect on 
the throat by cleansing it and allaying the irritation. 

In doses of one to four teaspoonfuls in half a pint to a pint 
of tepid water, it acts promptly as an emetic, and in case of 
poisoning it has the advantage of always being at hand. 

It is an excellent remedy for bites and stings of insects. 

It is a valuable astringent for hemorrhages, particularly when 
caused by the extraction of teeth. 

It has both cleansing and healing properties, and is, therefore, 
a most excellent application for superficial ulcers. 

Salt water is also good for the scalp, the eyes, the nostrils, 
the face, the whole body. Use salt plentifully and properly 
and you will remain ever fresh — paradoxical as it may seem. 



Physical Education and Hygiene 101 



CHAPTER THREE. 

HINTS ON EATING — CONTINUED. 

Our bodies are gardens to the which our wills are gardeners.— SAafcespeare. 

Food supplies the wants of the body in several ways, viz. : 

It is used to form the tissues and fluids of the body. 

It is used to repair the wastes of tissues. 

It is stored in the body for future consumption. 

It is consumed as fuel; its potential energy being transformed 
into heat or muscular energy, or other forms of energy re- 
quired for the body; or in being consumed, protects tissues or 
other foods from consumption. 

Heat and muscular power are forms of force or energy. The 
energy is developed as the food is consumed in the body. The fol- 
lowing general estimate has been made for the average amount of 
potential energy in one pound of each of the classes of nutrients: 

In I pound of protein i .860 calories. 

In I pound of fats 4-220 calories. 

In I pound of carbohydrates 1.860 calories. 

(A calorie is the unit of heat which would raise the tempera- 
ture of a pound of water 4 deg. F.) 

The foregoing table indicates that when we compare the nu- 
trients in respect to their fuel values, their capacities for yield- 
ing heat and mechanical power, a pound of protein of lean meat 
or albumen of t.gz is just about equivalent to a pound of sugar 
or starch, and a little over two pounds of either would be re- 
quired to equal a pound of the fat of meat or butter or the 
body fat. 

In general, the animal foods have the most of protein and fats, 
while the vegetable foods are rich in the carbohydrates, starch, 
and sugar. The lean meats and fish abound in protein. Cheese has 
so large a quantity of protein because it contains the casein of 
the milk. Among the vegetable foods, beans and peas have a high 
proportion of protein. The proportion in oatmeal is also large. 
In wheat it is less, and in corn meal it is rather small. 



102 Spalding's Athletic Library. 

The health and strength of all persons are intimately depend- 
ent upon their diet. Yet few people understand very little abouti 
what their food contains, how it nourishes them, whether or- 
not the food they eat is rightly fitted to the demand of their 
bodies. On general principles I am not in favor of dieting; not 
in favor of giving thought as to how this, that, or the other will 
agree with one, but I am decidedly in favor of every one having 
a knowledge of food values. 

Some persons are easily satisfi.ed. All they want is a full 
stomach, no matter of what. Let us look for a moment at quan- 
tity vs. quality. A working man requires not less than I2 oz. 
of solids (water free). If he eats i6 oz. of beans he will obtain 
the 12 oz. of necessary nutriment. But to receive the required 
amount of nourishment (12 oz.) from cabbage, he would bee 
obliged to eat 15 pounds. 

Then, again, a given diet furnishing certain amounts of protein 
and energy may be taken by three men under the same condi- 
tions of environment and labor, and while it meets the demands^ 
of the first it may be too little for the second or too much for: 
the third ; or, it may suffice very well for either one at a given 
time and be too much or too little at another time. How essen- 
tial, then, that one should have a knowledge of the nutritivci 
value of foods — and of himself. 

MEDICINAL VALUE OF CERTAIN FOODS. 

God has provided in Nature all the medicinal properties 
necessary for the maintenance of health. Many of these are 
found in the vegetable kingdom, a list of which I give here- 
with : 

From the naturally organized foods (not from a bottle; you 
should have passed your bottle days), you should obtain all the 
iron that your system requires to build up your blood, oxygen 
to purify it, and food to strengthen your nerves, not to deaden 
them. 

Lettuce is good for the nerves ; is cooling to the blood and 
is a good sleep-producer, containing opium in its natural state. 

Celery is also good for the nerves ; for nervous dyspepsia, 
neuralgia and rheumatism. 



Physical Education and Hygiene * 1C3 

Tomatoes contain vegeta1)le calomel and serve as a stimulus 
for the liver. 

Cucumbers contain arsenic of sufficient quantity to affect the 
complexion, if eaten freely; but not foolishly. 

Spinach and dandelion have a marked effect upon the kid- 
neys; the former also giving relief to those troubled with gravel; 
also good for rheumatism and gout. 

Onions are among the best nervines known, a sovereign rem- 
edy for coughs and colds, also for eczema and scurvy. Being 
soporific, they are invaluable for those troubled with insomnia. 
The onion is the only vegetable that is readily inoculated with 
disease; therefore great care should be exercised to reject those 
that are tainted. They are of the greatest value in absorbing 
impurities from the blood. 

Carrots are good for asthma. If eaten raw, early in the morn- 
ing, they are highly recommended as a complexion beautifier; 
also said to produce a most astonishing effect on the hair, skin 
and eyes. 

Watercresses are cooling, a good tonic and stomachic. 

Cabbage (raw) when young and tender furnishes phosphates 
to enrich the blood. 

Radishes were fed abundantly, to the pyramid builders, by 
order of Pharoah. 

Turnips, also radishes, for nervous disorders, gravel and 
scurvy. 

Cranberries for erysipelas and malaria. 

Blackberries for diarrhea, allaying inflammation. 

The Greek philosophers thought a dish of boiled beets served 
up with salt and oil a great aid to mental exercise. 

The Arabians have always eaten artichokes for liver trouble, 
and in different parts of the world they are regarded as par- 
ticularly wholesome for men and women who lead a sedentary 
life. 

Rhubarb (pie-plant) when properly prepared and thoroughly 
cooked is a mild but efficacious laxative. 

Apples, juicy apples, eaten just before retiring, promote sound 
sleep, excite the action of the liver, thoroughly disinfect the 
mouth, help the kidney secretions, prevent calculus, relieve indi- 



104 ■ Spalding's Athletic Library. 

gestion, and, as a brain food, contain more phosphoric acid in 
an easily digested form than any other fruit. 

It will thus be seen that vegetables, although not the whole 
thing, play an important part in one's dietaT. 

NUTRITION. 

Human blood is composed of 77.8 parts of water, 6.2 of albu- 
men, 14.1 of coloring matter, and 1.9 saline. 

The bodily machine is made of protein; that is to say, blood, 
muscle, tendon, bone and brain all consist of, or at least con- 
tain, protein compounds. These are formed from the myosin 
(lean) of meat and fish, the casein of milk (cheese), the albumen 
(white) of eggs, the gluten of wheat, and other albuminoids of 
food. 

As the muscles and other tissues are used up in bodily activity 
the same materials of the food are used for their repair. Of 
course the mineral matters have a good deal to do with the 
building up of the tissues. Thus phosphate of lime is an essential 
ingredient of the bones. The animal machine differs from others 
in that it can use its own substance for fuel. 

Brain and nerve contain the elements nitrogen and phosphorus, 
which occur in the protein compounds, but are not found in the 
true fats or in the sugars and starches which contain only car- 
bon, hydrogen and oxygen. 

Blood and muscle, bone and tendon, brain and nerve — all the 
organs and tissues of the body — are built from the nutritive in- 
gredients of food. With every motion of the body, and with 
the exercise of thought and feeling, as well, material is co»- 
sumed and must be re-supplied by food. 

One should endeavor to choose a zvell-halanced ration. Pota- 
toes furnish a great deal of fuel material in the form of starch, 
but they lack protein, while codfish consists of protein and little 
else. A little fat in the form of butter added to the protein of 
the codfish and the starch of the potatoes makes a well- 
balanced, digestible and nutritious food. 

Beans are also rich in protein and have large quantities of 
carbohydrates, but they are lacking in fat; hence the use of fat 



Physical Education and Hygiene 105 

pork (which need not be eaten) to balance the ration. Thus 
you have a dish that is chemically rational, gratifying to the 
palate, highly nutritious and very inexpensive. 

Muscular energy comes from consumption of fat (and other 
heat-producing foods), while the special work of the protein of 
the food is to repair the wastes and make up for the wear and 
tear of the protein of the body. 

When nutrients are not supplied in food, the body consumes a 
little protein and a good deal more fat from its own store. 

The starch of bread and potatoes, and sugar are burned in the 
body to yield heat and power. The fats, such as the fat of meat 
and butter, serve the same purpose, only they are a more con- 
centrated fuel than are the carbohydrates. 

The fats of the food are stored in the body. The body also 
transforms the carbohydrates of food into fat. This fat and, 
with it, that stored from the fat of food, is kept in the body as 
a reserve of fuel in the most concentrated form. One chief use 
of the fat stored in the body is for fuel to be drawn on in case 
of need. The different nutrients can, to a greater or less extent, 
do each other's work. If the body has not enough of one kind 
for fuel it can use another. But while the protein can be 
burned in the place of fats and carbohydrates, neither of the 
latter can take the place of the albuminoids in building and 
repairing the tissues. 

It has been estimated that a man doing an ordinary day's - 
work requires about 45 oz. of food, as follows : 

Protein 12 oz. 

Carbohydrates 32 oz. 

Fat I oz. 

45 oz. 
FOOD Values compared. 
Mutton and lamb furnish about the same amount of protein 
and have the same fuel value as the fatter cuts of beef. 

Canned corned beef has a large amount of both protein and 
fats. It furnishes more protein, pound for pound, than most 
kinds of fresh beef and stands very high in fuel value. 

Chicken and turkey have less fat than the fatter meats, and 
lurnish quite large quantities of protein. 



106 Spalding's Athletic Library. 

Cheese, made of ivhole milk, contains nearly all of the nu- 
trients of the milk except the milk sugar; hence comes very 
nearly being a concentrated form of milk. 

Cheese, made of skim milk has less fat; hence relatively more 
protein. 

Beans and peas contain the largest proportions of protein; 
corn meal, potatoes, rice, turnips and beets, the least. 

Among the cereals, wheat is the richest in protein. Oatmeal, 
however, has rather more protein than wheat flour. 

Fish has so much refuse, and the flesh contains so much 
water that the proportions of nutrients are smaller than in ordi- 
nary meats. 

For much of this information I am indebted to Frof. W. O. 
Ativater, Washington, D. C. 



Physical Education and Hygiene 



CHAPTER FOUR, 

HINTS ON EATING— CONTINUED. 

A man can get no nearer God than by giving health to his fellow man. -Socrates. 

It is an indisputable fact that the overindulgencf in any one 
class of foods to the exclusion of others that are essential will 
necessarily prove detrimental. 

THE EFFICACY OF SUGAR. 

Sugar makes heat, and heat gives muscular energy. The 
various governments realize this fact, in regard to their soldiers. 
Since the Spanish-American ""Yar, one house in New York 
has shipped over sixty tons of sweets to our soldiers in the Phil- 
ippines, Cuba and Porto Rico. The German government, exper- 
imenting on exclusive meat, cereal or vegetable diets (or combi- 
nations of these) made a test of adding chocolate and a limited 
amount of other confectionery to the regular rations, with the 
result of better health and greater endurance of the troops. 
Every wheelman knows the value of a cake of sweetened choco- 
late for a long run, providing the chocolate is pure. Many of 
the chocolates on the market are too much adulterated to give 
much benefit ; therefore it behooves one to thoroughly investigate. 
The same caution applies to sugar. Some sugars are made from 
the beet, others from the cane, while some have no relation to 
sugar except in name or sweetness. Saccharine is a coal-tar 
product, first produced by a German-American chemist. It is 
230 times as sweet as cane sugar, but it has no nutritive value. 

There may be many pure sugars in the market ; there may 
be. There is, however, but one particular brand that I take with 
me on my bicycle trips; a lump of juicy sweetness for every 
ten miles — sometimes two lumps. 

It has been said by good authority that within certain limits 
we can look upon sugar as the equivalent of starch that has 
been digested and made ready for absorption. 

We should remember that all starchy food taken nito the 
stomach is first converted into what is known as invert sugar. 



108 Spalding' s Athletic Library 

before it is absorbed into the blood. The muscles are fed by it 
and strength is derived from it. It relieves fatigue and increase: 
the general vigor of the system. The more active the muscl< 
the more it consumes. If enough invert sugar is not supplied 
the body consumes its own fat and then its own muscle. On th^ 
other hand, the absorption of large amounts of invert sugar i 
without harm, for what is not required in the animal econom; 
is stored up in the liver and muscles. Its waste product, afte 
oxidation, is non-irritating, and is disposed of without taxini 
any organ. The water is eliminated chiefly by the kidneys, anc 
the carbon dioxide by the lungs. 

As corroborative testimony concerning the foregoing I takk 
pleasure in quoting from one of the best little handbooks a 
reference it has been my pleasure to read, viz. : "What Shall 
We Eat?" (Alfred Andrews. Pub. by Health Culture Co 
N. Y.) 

SUGAR AS A FOOD FOR MUSCULAR WORK. 

"The value of sugar as a food for muscular work may bt 
summarized thus: 

(i). "When the organism is adapted to the digestibility c 
starch, and there is sufficient time for its utilization, sugar hai 
no advantage over starch as a food for muscular work except a; 
a preventive of fatigue. 

(2). "In small quantities and in not too concentrated fori 
sugar will take the place, practically speaking, weight for weigh 
of starch as a food for muscular work, barring the differenc 
in energy and time required to digest them, sugar having hei 
the advantage. 

(3). "It furnishes the needed carbohydrate material to orgar 
isms that have, as yet, little or no power to digest starch. Thi 
milk-sugar is a part of the natural food of the infant. 

(4). "In times of great exertion or exhausting labor, the rapi( 
ity with which it is assimilated gives it certain advantages ovi 
starch. 

"This latter quality which renders it more rapidly availab 
for muscular force may, perhaps, account for the fact that sug; 



Physical Education and Hygiene 109 

is so relished by people who are doing muscular work, and by 
those of very active habits, as children, 

"The value of sugar in cold climates, where foods containing 
starch are not produced or cannot be kept, is evident. In the 
outfit of Polar expeditions it is now given an important place. 
In warm countries, also, sugar is of great importance, inasmuch 
as little fat is eaten. In India it is necessary for employers to 
furnish, daily, large amounts of sugar in the food or lose their 
workmen." 

All persons entering athletic contests should understand that 
a thorough knowledge of food values and when to eat are of as 
great importance as the training of muscles, 

EATING FOR STRENGTH AND ENDURANCE. 

Feats of strength require a diet in accordance with the needs; 
that is, prolonged or otherwise. If you want to perform, for a 
short time, the greatest possible amount of muscular labor, as in 
a game of ball, rowing, running, bicycling, lifting or accomplish- 
ing any unusual feat of strength requiring an extraordinary 
effort, always select a diet rich in protein, animal or vegetable. 
(These make blood, bone, muscle, etc.) If, on the other hand, 
you take a great amount of steady exercise daily or perform a great 
amount of uniformly heavy work every day, but at no time of 
a very intense character, you should partake of a diet containing 
little protein, but rich in carbohydrates. Remember, starches 
make fat, and fat and sweets make heat, and heat gives muscular 
energy. 

"The proteids are the flesh foods. 

"The fats and sweets are the heat foods. 

"The carbohydrates are the work foods. 

"You should eat as you work : If you work much, eat much. 
But you should eat at the right time, and pay more attention to 
qvKility than to quantity. The hearty meal should follow, not 
precede a heavy day's work, I am well aware that the majority 
01 persons get the cart before the horse; but I am also well 
aware that the majority of persons are not well. 

*'No one gets the strength of to-day from the average foods of 



110 Spalding's Athletic Library 

to-day; that is, except in the Hquids and from the foods that 
readily Hquify. A hearty breakfast before a big day's work is 
physiologically wrong. Before that food can be utiHzed it must 
undergo the process of digestion (an average time of three 
houis), then that of absorption and assimilation (requiring more 
hours) ; therefore, either mental or physical work immediately 
following a hearty meal will retard the natural processes, thus 
causing indigestion, which, oft repeated, means dyspepsia. 

"Put your money in the bank to-day if you expect to be drawn 
upon unusually heavy to-morrow. I;i this same manner prepare 
to-day for heavy physical and mental draughts to-morrow. How 
can that be done? In this manner: Reverse the usual order of 
things. Your heartiest meal of the day (other things being 
equal), should be the last meal, usually from 6 to 7 p. m. Why? 
Because there will be nothing to interfere with the digestion 
when the work and worries of the day are over. There will be 
ample time for that digestion ere you retire, and (what is of 
greater importance, still) absorption and assimilation will take 
place while you are asleep, under the most favorable conditions ; 
for the body now being in a horizontal position, less action is 
required of the heart in the matter of circulation (not forced to 
work against gravitation). The body is now undergoing re- 
pairs ; the tissues that have been torn down during the day are 
being replaced with new material, the energy (supplied by the 
nourishment taken during the hearty meal) will, ere the morning, 
flow to muscle and nerve and recreate you. If you have been 
wise in your choice of foods, and equally wise in their prepara- 
tion for distribution, nature will do the rest, and she never mis- 
takes. You will start the day with sufficient stored-up energy to 
run you to the next coaling station — about 6 or 7 p. m. There is, 
however, no harm in the eating of a light, easily-digested breakfast. 

"Pardon me in making a personal c/lusion to assure you that 
this is no oJflusion. I take my own medicine. When wife and I 
take a wheel ride of fifty or more miles we eat nothing for 
breakfast (but drink a cup of clear coflFee), nothing for luncheon 
and nothing when we return until after we have cleaned our 
wheels, taken a bath, and changed our costumes." 



Physical Education and Hygiene iii 

Of course we never forget the sugar. One should never eat 
directly after a vigorous exercise. Time must be given for the 
muscles to relax, and thus set free the blood to flow to the 
stomach to take care of a good square meal. 

Hungry? Yes. Tired? Never. Don't know what the word 
means. 

FISH AS BRAIN FOOD. 

Any food that makes good blood will make good brain, if the 
brain is exercised, or good muscle, if the muscle is exercised. 

Many years ago I had charge of forty fishermen. They were 
experts. They ate fish, talked fish, thought fish, dreamed fish, 
and had fishy brains, plenty of them, but the brains were none 
the better in quality in consequence of the fish diet. 

Prof. W. O. Atwater, of the U. S. Dept. of Agriculture, 
Washington, D. C, has this to say : 

"There is a widespread notion that fish contains large propor- 
tions of phosphorus, and on that account is particularly valu- 
able as brain food. The percentages of phosphorus in speci- 
mens thus far analyzed are not larger than are found in the 
flesh of other animals used for food. But, even if the flesh be 
richer in phosphorus, there is no experimental evidence to war- 
rant the assumption that fish is more valuable than meats or 
other foor material for the nourishment of the brain. 

The opinion of eminent physiologists is that phosphorus is 
no more essential to the brain than nitrogen, potassium or any 
other element which occurs in its tissues. The value common- 
ly attributed to the phosphorus is based on a popular miscon- 
ception of statements by one of the early writers on such 
topics. 

In discussing the belief that ''fish contains certain elements 
which are adapted in a special manner to renovate the brain and 
so to support mental labor," a prominent physiologist says, 
"There is no foundation whatever for this view." 

It is well understood, that persons in varying conditions of 
life and occupation require different kinds and quantities of 
food. For the laboring man doing heavy work the diet must 
contain a comparatively large amount of the fitel ingredients 



112 i^paidtng s Athletic Library 



m 

he I 



and enough of the flesh-forming substances to make good the 
wear and tear of the body. These materials are all present m. 
the flesh of animals, but not in the requisite proportions. Fish 
and the leaner kinds of meat are deficient in materials which 
yield heat and muscular power. When, however, fish and meat 
are supplemented by bread, potatoes, etc., a diet is provided 
which will supply all the demands of the body. 

FOOD FOR THE CHILDREN. 

The child and youth require food to promote the growth of 
bones, muscles and the different organs of the body. The more 
active the child, the more rapid the growth, the greater the de- 
mand for nutritious food. Lack of necessary food for bones, 
such as the mineral constituents, results in disease of bones, de- 
formity, defective teeth, weak nerve and brain power. The child 
should be given foods rich in the mineral salts. 

Calcium is especially necessary for the child in the formation 
of bone. Eggs, oysters, rice, milk, whole wheat and rhubarb con- 
tain calcium in comparatively large proportions. The phos- 
phates are also important in the development of brain, nerve 
and bone. Whole wheat and milk contain an abundance of phos- 
phorus ; fish, also, a portion. 

For the building of muscles we look to those foods rich in 
proteid materials, as white of egg, fish, beef, mutton, beans, peas, 
lentils, whole wheat bread, etc. 

The blood-building foods are those rich in iron. Among such 
may be mentioned milk, beans, whole wheat and potatoes, espe- 
cially the latter; in fact, the potato contains all the inorganic 
elements of the body, except fluorine. Potatoes also contain po- 
tassium salts, which are good for nerve and muscle. 

The calcium salts are found in small quantities in all the tis- 
sues. These salts are essential in the building of bone and teeth. 
They may be found in rice, cereals and vegetables of the carbo- 
hydrate group." 



Physical Education and Hygiene ns 



CHAPTER FIVE. 

HINTS ON EATING— CONCLUDED. 
A man is what he eaXs.—Feuerhach. 
It is not altogether the quantity or quality of food we eat, 
but it is of equal importance that we digest and assimilate it. 

DIGESTIBILITY. 

Different persons are differently constituted with respect to 
the chemical changes which the food undergoes and the effects 
produced, so that it may be literally true that "one man's meat 
is another man's poison." This is especially true of milk. 
While for many persons it is a wholesome, digestible, and nu- 
tritious food, there are those who are made ill by drinking it. 
In like manner some people are made seriously ill by eating 
eggs, fruit (especially strawberries), or other food materials*. 

The getting of the most good from food is not so much a mat- 
ter of digestion as of making use of what is digested. All per- 
sons are alike in that they must have protein for the building 
and repair of the bodily machine, and fuel ingredients for 
warmth and work. But they differ widely in the amounts and 
proportions they require, even among those in health. 

For persons in health, having good digestion, there are two 
important rules to be observed in the regulation of diet; first, 
choose those things which agree with you, avoiding those you 
cannot digest and assimilate without doing yourself harm; 
second, use such kinds and amounts of foods as will supply all 
the nutrients the body needs and at the same time avoid bur- 
dening it with superfluous material to be disposed of at the cost 
of health and strength. 

For guidance in this selection Nature provides us with In- 
stinct, taste and experience. Do not let natural instinct be 
overruled by acquired habit or the dictates of the palate, but 
instead regulate appetite by reason. 

In observing the foregoing we may be greatly aided by the 



114 Spalding* s Athletic Library 

knowledge of what the food contains and how it serves its pur- 
pose in nutrition. 

As a general thing proteids of animal origin, as of beef, mut- 
ton, eggs, etc., are more easily digested than those derived from 
the vegetable kingdom. This is partially due to the nature of 
the animal proteids, but another factor of even greater moment 
is the large admixture of extraneous matters ordinarily asso- 
ciated with vegetable proteids. Hence in a purely vegetarian 
diet, a large bulk must be consumed in order to obtain even 
the minimum amount of proteid food required. By this it should 
not be understood that vegetable food is undesirable. Starchy 
foods are particularly valuable and a necessary part of a nor- 
mal diet; the cereals, especially, when properly prepared, being 
very completely digested and absorbed. It is, however, physiolo- 
gically injurious to depend entirely upon vegetable food for the 
necessary proteid matter. Physiologically, the proteid is far 
more economically obtained from animal foods, where it exists 
not only in a much more concentrated form and, as a conse- 
quence, is more readily digestible, but the proteid matter itself 
is more quickly and completely assimilated than the vegetable 
proteid, even under equally favorable circumstances. 

It is a well-understood fact, however, that the digestibility 
and best utilization of food depends greatly upon a reasonable 
variation in the character of the dietary. Too great sameness, 
especially if long continued, may even lead to an actual impair- 
ment of the digestive organs. Hence the instinctive desire, 
common to mankind in general, for variety in the daily diet 
rests upon physiological grounds well worthy of recognition. 

The animal foods have, I repeat, the advantage of the vegetable 
foods in digestibility, that they contain more protein and that 
their protein is more digestible. 

The food that we eat does not always contain the proper pro- 
portion of the different kinds of nutritive ingredients. We con- 
sume, relatively, too much of the fuel ingredients of food, such 
as the fats of meat, and butter, the starch which makes up the 
larger part of the nutritive material of flour and potatoes, sugar 
and sweetmeats. Conversely we eat relatively too little of the 



Physical Education and Hygiene i * 

protein of flesh-forming substances, such as the lean of meat 
and fish and the gluten of wheat, which makes muscle and sinew 
and which are the basis of blood, bone and brain. 

One important thing to remember is, that the food we digest 
is not always utilized to the best advantage. Different people 
differ greatly in this respect. One person may be able to do a 
large amount of work and another very little when both have 
the same diet and digest the same amounts of nutrient from it. 
One person will grow fat upon an amount of digested material 
with which another will not gain any in weight. Therefore, the 
getting of the most good from food is not so much a matter of 
digestion as of assimilation — the making use of what has been 
digested. 

Digestibility plays an important part, as has been shown, when 
regarding the virtues of animal and vegetable diet ; not either at 
the exclusion of the other, but the more rational — the mixed 
diet. 

The compounds contained in the animal foods are, of course, 
very much like those of our bodies and, therefore, need but 
little change before they are ready for use. The vegetable com- 
pounds, on the other hand, require much greater change before 
they can be assimilated. They are less readily and less com- 
pletely digested than the animal foods. This is due, in part, to 
the fact that the nutrients of vegetable foods are often in- 
closed in cells with woody walls, which resist the action of the 
digestive fluids and, in part, to the action of the woody fibre in 
irritating the lining of the intestines, and thus hastening the 
food through the intestines before the digestive juices have 
time to act thoroughly upon the food. Indeed the presence 
of the woody fiber frequently prevents the complete digestion and 
absorption not only of the nutrients contained in the vegetable 
foods, but also of those contained in the animal foods eaten 
at the same time. 

A working man should see to it that one-third of his daily 
diet is composed of proteid. How important then that he should 
seek the proteid that is the more easily digested. As a rule, 
people who eat enough proteid, and especially enough animal 



115 Spalding's Athletic Library 

food, are vigorous and have what we call stamina, and doctors 
incline to the belief that such people resist disease better be- 
cause their blood and tissues are less watery than in the case 
of people who draw their proteids almost entirely from vege- 
tables. 

A WORD ABOUT CONDIMENTS. 

Ail vegetarians are opposed to the use of condiments — even a 
moderate use. 

We should always draw the line between use and abuse. 
There is a tendency with all food-cranks to run to extremes. 
I give herewith Prof. W. O. Atwater's opinion. 

"The digestive apparatus can be excited to activity. When coo- 
diments are brought in contact with the mucous membrane of 
the stomach and intestines of a living animal, they cause the 
filling of the blood vessels and the secretion of the digestive 
juices. Sugar and salt are hardly brought into the mouth be- 
fore they excite abundant effusion of saliva. 

"The work of digestion will go on better with the aid of con- 
diments than without them, in two ways; either more nutri- 
ment might be digested from the same food; or, if there were 
no increase in the amount digested it might be digested more 
quickly with help, which would likewise be a gain. 

"If the supply of the digestive juices is insufficient, the food 
cannot digest. The chief use of these food adjuncts would 
seem to be to stimulate the production of digestive juices. 
These materials which we call appetizers may often be very 
helpful where digestion is enfeebled, but are not necessary for 
healthy people, and do not have any great effect upon the utili- 
zation of food in the body." 

As for myself, I fully agree with Prof. Atwater that they are 
not necessary for healthy people. Yet, sparingly used, as a 
relish, not as an appetizer, they can do no harm. 

If one needs an artificial appetizer, he would better not eat. 
Hunger, natural hunger is the only true appetizer. 

BREAD, 

Bread is truly "the staff of life" however much the saying has 
been denied and ridiculed. But when I speak of bread I mean 



Physical Education a^id Hygiene 117 

bread; bread made of the whole grain, not merely of the starch. 
Even the white-flour bread has had more than its share of abuse. 
As for myself, I never use white-flour bread when I can get 
the whole wheat or rye. Yet it is not necessary to depend upon 
bread alone to furnish the necessary protein. No man makes 
a meal entirely on bread (white bread) but, as a rule, accom- 
panies it with potatoes and meat, thus having a well-balanced 
ration. The white flour has been unmercifully (and, I think, 
unjustly) berated. As for myself, I do not hesitate to eat fresh, 
warm bread and biscuit ; so warm that it will melt the butter. 
// properly and sufficiently masticated (note that i/) it is just 
as hygienic as cold, stale bread. The latter, you are simply 
obliged to masticate thoroughly (or, as many do, wash it down 
with some liquid). No one enjoys cold, stale things; and en- 
joyment of what one eats is, of itself, a hygienic principle that 
is a great aid to digestion. I give herewith an article from the 
pen of a physician, and ask the reader to take it for what it is 
worth. 



APPENDICITIS DUE TO FLOUR. 

So Declares Physician, Who Says System of Milling is 

TO Blame. 

(From the Chicago Tribune.) 

Changes in milling processes are responsible for appendicitis, 
according to a physician who has been in the practice of medi- 
cine for fifty years and who has observed the spread of the 
disease. This physician. Dr. H. C. Howard, of Champaign, 111., 
asserts that until the trade demand for exceedingly white flour 
changed the methods of grinding wheat there was no appendi- 
citis. 

To prove this assertion the physician points to the fact that 
where coarse breads are used, the disease is unknown, but that 
as soon as the fine breadstuffs are introduced appendicitis comes 
along as a sequence. 

By this reasoning it is shown that the people of agricul- 



118 Spalding's Athletic Library 

tural communities who secured their flour from small mills did 
not have the disease until the small mills were crowded out by 
the large ones and fine white flour supplanted the coarse. 

Then the negroes of the South so long as they ate corn bread 
were free from the disease, but when the new process flour be- 
gan to be used the disease came among them. The same results 
attended the departure of the German folks from their coarse 
bread to the refined flour. 

'T can remember that prior to about 1875," said Dr. Howard, 
''that there was little or none of the ailment among the people. 
In twenty-five years of practice among the people before that 
time I do not think I saw more than forty cases of appendicitis. 
Now they are common. 

"Large and extended changes in the diet of people has con- 
tributed to this. For example, about the date mentioned there 
began to be a general change from the old method of grinding 
grain to the present method of roller mills and excessively fine 
bolting cloths. This plan of milling began first in the large 
cities, and appendicitis began to increase first there. Later the 
new process crowded out the small mills in the country, and 
the people could not get flour made by the old processes. Tbey 
bought products of the large milling establishments, and then 
the farmers began to have appendicitis. 

"Still the negroes of the South did not have it, but in time 
they began to get away from their plain corn bread, and they, 
too, began to have appendicitis. So it goes. They did not 
have appendicitis in Germany until they began to eat our fine 
white flour and put in the new process of milling after our 
fashion. Now they have appendicitis in Germany just as we do. 

"Experienced millers will tell you that the fine flour is a less 
desirable flour than that made by the old process, but the trade 
demands it chiefly on account of its whiteness. On account 
of its indigestibility the disarrangement of the digestive organs 
of the people eating it has greatly increased. The prime cause 
of appendicitis is found in this disarrangement. 

"Quite small children have it. I know one boy who has had 
thirteen well defined attacks of the disease and came out of all 



Physical Education and Hygiene ii9 

of them without surgical operations. He changed his food to 
corn bread and mush, with coarse breads in general, vegetables, 
little meat, and some fruit, and he has taken on flesh and has 
not had a symptom of the disease for three years. 

"The lack of phosphates in the food is visible in the people, 
and physicians have greatly increased the use of medicines con- 
taining phosphates. It is a necessity. Children are brought to 
me suffering from conditions resulting from a lack of material 
in their systems to form their teeth. Ten days of treatment, giv- 
ing phosphates, will bring relief, and the teeth will begin to 
grow. They are suffering because the ingenuity of men and the 
foolish demands of trade have resulted in taking from their 
food the material which nature put in it for their growth. 

*'The new process which is held accountable for disease takes 
from the grain the phosphates chiefly existing in the germ^ of the 
wheat and just under the bran, and leaves only the starch and 
gluten." 

The foregoing would be a logical conclusion if we accept the 
premise that appendicitis did not make its appearance until the 
advent of white flour. But that premise cannot be proved. I 
fancy that appendicitis has existed for ages and that thousands 
have died in consequence, and in ignorance of the knowledge 
that their death was caused by what has since become so popular 
and so fashionable a disease. 

There is no disputing the fact that appendicitis is caused by 
constipation and that constipation has existed from time imme- 
morial. It is only of recent years that it has been dignified with 
a name. New diseases and new names are making their debut 
so rapidly under medical science ( ?) that were the names of the 
various diseases printed in the smallest legible type on the 
smallest bits of paper there would not be room enough on the 
human body to paste the labels. 

But I was talking about bread; bread, the poor man's friend; 
bread, whole-wheat bread. The whole-wheat kernel is one of the 
best-balanced foods for man ; it contains nearly all the elements 
found in the human body, and almost in the identical propor- 
tion, viz., carbon, nitrogen, oxygen, phosphorus, hydrogen, cal- 



120 Spalding's Athletic Library 

cium, sulphur, potassium, sodium, iron, magnesium, chlorine, 
silicon and fluorine. All of these elements are absolutely neces- 
sary to repair the daily waste and wear of our mental and 
physical forces. 

The grain of whole wheat consists of eight parts, viz., (i) 
The bran coat which furnishes but little nourishment, but plays 
an important part in the matter of digestion, serving as bulk; 
layers 2 and 3 contain nitrogenous matter and the indispensable 
salts of phosphorus and potassium which build bones and teeth; 
layers 4 and 5 contain a cerealine substance which gives color 
and flavor to the kernel; layer 6 consists mostly of gluten; 7 is 
the great bulk of the grafn (of which the white flour is made) 
and consists almost wholly of starch ; 8 is the germ, containing 
the easily soluble organic salts which supply vitality and the 
first nourishment to the embryo plant. 

I will close this lengthy article on eating (which is more 
suggestive than otherwise) by the introduction of a clipping 
(quite interesting) from the New York Press. 



WHY WE EAT SOME FOODS. 
It Is Not Alone That We Like Them, But Nature Demands 

Them. 

Why do you take milk in your tea? Most persons would an- 
swer because they liked it that way, but the scientists have found 
a deeper reason, placing the custom on purely scientific grounds. 
These learned ones discourse as follows : We use milk in our 
tea to prevent injury to the coatings of our stomachs. When- 
ever tannic acid and albumen meet, they fall desperately in love 
with each other, get married without bans and live together 
ever afterward as tannate of albumen, or leather. Now, there is 
tannic acid in tea and a lot of albumen in the coating of the 
stomach. The tannic acid weds as much of this as is allowed by 
the laws of chemistry and so far injures the stomach. 

But milk also contains albumen. When milk is added to tea, 
therefore, the molecules of tannic acid select their albumen part- 
ners from it, and as a divorce is unknown to tannate of albu 



J 



Physical Education and Hygiene 121 

men, the albumen of the stomach remains single, and SO the lining 
of the stomach is unmjured. 

Now, you may imagine that when you mix a salad dressing 
you put vinegar in it because it tastes better made that way, 
but you are wrong again. It is for a chemical reason, which is 
as follows : 

Raw vegetables are easily enough digested by cows and horses, 
but with difficulty by the human stomach, because they contain 
that hard, fibrous, substance cellulose. But acids dissolve cellu- 
lose, and vinegar is an acid. That is why we take it with salad 
and cabbage, and doubtless that is why it tastes so well, for the 
palate is an excellent judge of what is good for the stomach. 
Oil is added for the very good reason that it protects the lining 
of the stomach from the action of the acid in the vinegar. 

Why do we take butter on bread? Partly because wheaten 
fiour does not contain enough fat and partly because butter 
contains a trifling quantity of substances called "extractives," 
which in some unknown way stimulate the appetite and aid digestion . 

Why do we take pepper, mustard and spices? Because they 
tickle the glands of the stomach and make them work. Conse- 
quently they produce an abundant supply of digestive juices. 
They also stir up the Hver, and a stirring up of this organ is an 
important thing for people who live sedentary lives. 

Why do we put salt on our meat? Why, there are two prin- 
cipal salts in our body, and their supply has to be kept up. They 
are sodium salts and potassium salts. There is sufficient of the 
latter in the food we eat, but not of the former. We therefore 
have to add the sodium salts in the form of common salt, which 
is sodium chloride. Another reason why we eat common salt is 
that a certain amount of hydrochloric acid is needed by the 
stomach for the purposes of digestion and also to kill off some 
of the microbes we swallow. This acid is manufactured in the 
stomach from hydrogen and the chlorine of common salt. We 
take more salt with some meats than with others because some 
naturally contain less salt than others. So by our condiments we 
seek to even up things. 



Spalding's Athletic Library 



CHAPTER SIX. 

HINTS ON DRINKING. 

As thy days, so shall thy strength \)&.—Deut. xxxiii., 25, 

WATER. 

Water is the only thing in the world that will absolutely 
quench thirst. It should be pure. Anyone living at home can 
have it so; but those of us who belong to the globe-trottmg 
family, or even those who are so unfortunate as to be settled in 
that unsettled condition of living at restaurants, cannot always 
regulate those things. Scores of times, in various parts of the 
country and especially in Chicago, wife and I have been asked : 
"Do you drink this water? How does it agree with you" We 
do. We take it straight. Everything we take agrees with us, 
as we are always well and never fear anything. But were I 
settled, I would drink nothing but distilled water, for reasons 
which I name hereafter, when considering buttermilk. 

Raw water, 'tis true, is an aquarium. Boiled water is a grave- 
yard (a good stomach can take them alive as well as dead). Min- 
eral water is premature old age and rheumatism. Filtered water 
is a gay deceiver. Distilled water is purity. 

In a paper read before the World's Congress of Medico Clima- 
tology, at Chicago, May, 1893, the following trite facts (which I 
clip from the valuable magazine Suggestion) were stated : 

"First ; pure water is the greatest solvent in nature. 

"Second; pure water in sufficient quantity is the hardest thing 
to find in nature. 

"Third ; most diseases arise from and depend upon defective 
solution, distribution and elimination of matter soluble in pure 
water, from which it follows that most diseases not character- 
ized by secondary pathological conditions should be cured by 
proper use of pure water. 

"Fourth; mineral water is water spoiled, except to an ex- 
ceedingly small number of special uses. 

(Note by Ed. of Suggestion) "The only pure water in na- 
ture is rain water or snow water. Pure water may be produced 



Physical Education and Hygiene 123 

by distillation, and so great is the demand for pure water that 
in all large cities distilled water companies furnish absolutely 
pure water at a nominal cost. 

"Those who cannot purchase pure water can obtain a still at a 
low figure and have a constant supply of pure aerated water at 
a trifling expense. 

"The daily use of pure water will greatly assist in eliminating 
many diseases, and without an adequate supply of water cer- 
tain complaints are not curable." 

I consider the foregoing article and comments quite timely 
and quite pat. Again and again I feel the force of that saying — 
Every one should be a law unto himself. While I never con- 
sider the water I drink because I can drink it without consider- 
ing it, yet I am well aware that all persons are not so consti- 
tuted. Fear nothUig is the gospel I would everlastingly preach. 
Fear not man, nor beast, nor the so-called devil. Fear puts you 
in a negative condition. Get yourself well and then keep your- 
self well and then you will have no congenial soil for the culti- 
vation of detrimental germs. 

The supply of pure water is one of the most important prob- 
lems of the day. There is no natural water obtainable outside of 
rain water or snow water, and the former is not always to be 
relied upon, while the latter is difficult to obtain. 

The water of mountain springs and lakes, though sweet and 
sparkling, and free from organic matter, is impregnated with 
minerals and earthy salts, which are inimical to health; and, for 
the same reason, v^^ater from artesian wells is equally objec- 
tionable. 

As the filter does not filter, and boiling the water only steril- 
izes but does not make pure, it seems to me that distillation is 
the only way to the solution of the problem. 

Water-drinking, so important at all times, is doubly so during 
the hot weather. The human body is practically a sack of water. 
About 70 per cent, of the body is water ; in fact, the body of the 
average man contains over a half a barrel of water. This 
water, in the form of twenty different fluids, is constantly fluc- 
tuating back and forth among the tissues, doing the work of the 



124 Spalding's Athletic Library 

body. If there is any deficiency, then this work will suffer. The 
excretions of the body, especially, can be properly carried off only 
when the supply of water is sufficient. Two quarts of pure water 
daily is little enough for the average person in ordinary weather. 
In hot weather this may be increased somewhat, not only with- 
out danger (except in the drinking of ice water when over- 
heated), but with positive relief. The greatly accelerated action 
of the kidneys and skin is the best assurance of the safety of the 
individual. 

Neuralgia, headache, pains of various kinds and degrees can 
almost invariably be traced to an insufficient supply of mois- 
ture for the body's operations. When the nerves are deprived 
of sufficient nourishment, they cry aloud, and their cry we call 
pain. When the blood is not sufficiently recuperated by the 
drinking of enough fluids for the body's welfare, it draws upon 
the supply of fluid which the nerves themselves require. The 
result is that the nerves are starving for lack of moisture, and 
while the person so afflicted may appear to be only slightly 
anemic, the trouble is increasing with the passing of the years. 

As a rule, it is much better to sip water than to swallow a 
glassful at one time. The exception to this rule is in the morn- 
ing, when, as heretofore recommended, one or two glasses of 
moderately cold water should be taken, to flush the stomach and 
tone it up. (If constipated, add a teaspoonful of table salt to 
one of the glasses of water.) Sipping the water is much more 
stimulating in its effect on the circulation. During the action of 
sipping, the nerve action (which slows the beating of the heart) 
IS temporarily abolished, and, in consequence, -the heart con- 
tracts much more quickly and the circulation in various parts of 
the body is increased. Another advantage of sipping is the 
fact that the pressure under which the bile is secreted is con- 
siderably raised. It has been stated on good authority that a 
glass of cold water, slowly sipped, will produce a greater accel- 
eration of the pulse, for a time than will a glass of wine or 
spirits, taken at a draught. In fact, sipping cold water will often 
allay the craving of alcoholic drinks — a point worth remember- 
ing by those who are endeavoring to reform. 



Physical Education and Hygiene 125 

Ice Water (ice in the water, a mixture of water from two 
sources, either of which may be questionable) is not so whole- 
some as iced water, i. e., water cooled by ice without coming in 
contact with it. During the warm season, add to the iced water 
enough lemon juice (without sugar) to make it palatable, and 
you will have a health drink that will be difficult to discount. 

Avoid drinking during meals, as there is a tendency to wash 
down the partially masticated food. As a rule do not drink until 
the meal is finished. The excess of liquids during meals dilutes 
and, thereby, weakens the digestive agents which, in themselves, 
are fluids. Also avoid cold drinks during meals, or immediately 
before or after, unless the stomach is sufficiently strong to re- 
act quickly; otherwise digestion is retarded until the heat of the 
stomach is normal — 98 degrees Fahrenheit. 

One who eats nuts and fruits has little need of any liquid, 
other than that which the fruits supply. I have in mirfd a 
prominent man who has not touched a glass of liquid in any 
form (not even water) for several months. All the water his 
body needs internally is supplied and distilled by nature in the 
fruits he eats. He subsists on a strictly fruit and nut diet; does 
not eat vegetables. 

MILK. 

Milk is a perfect food for the young of the species of animal 
producing it. Human milk is a perfect food for the new-born 
babe; cow's milk is a perfect food for the new-born calf; but 
cow's milk is not a perfect food for the human infant. It is 
true that milk is the one perfect food containing, as it does, all 
the constituents in their right proportions; but this is true, as 
has been stated, for the requirements only of a baby. Again, 
milk is such a ready absorbent of odors and disease that, unless 
Pasteurized, it is unfit for food. It should also be remembered 
that milk and meat, as also milk and vegetables, should not be 
partaken of at the same meal. 

While milk alone cannot be considered as a perfect diet, at least 
for healthy adults, it is of especial value as a food for in- 
valids. It is, as a rule, easily taken, easily digested, does not 



126 Spaldifig's Athletic Library 

irritate the alimentary canal and the diet is more readily under 
the control of the physician, both as regards quantity and qual- 
ity, than when other foods are used. Life can be supported for 
a long period on milk alone. 

"The milk when consumed in quantity coagulates in the stom- 
ach and che masses are not sufficiently broken up in their pass- 
age through the intestinal canal so that the digestive juices can 
act upon the whole mass. 

"On the other hand, if bread is consumed with the milk, the 
particles of bread prevent the formation of large masses of casein 
in the stomach and the material is in better mechanical condi- 
tion for digestion, and is actually more thoroughly digested ; 
that is, consuming bread with milk, increases the digestibility of 
the milk. 

"When milk is taken into the stomach it is speedily curdled 
by the action of the pepsin and acid of the gastric juice. Human 
milk differs from cow's milk in the way in which it curdles 
when taken into the stomach. The casein of the former is not 
precipitated in so large lumps, but is more flocculent, and is thus 
more easily digested and does not cause irritation. This ex- 
plains one reason why woman's milk is believed to be better than 
cow's milk for infants. 

"Milk is often spoken of as a perfect food, but there are three 
reasons why it cannot be considered a perfect food for adults : 
(i) The proportion of water is so large that great quantities 
would have to be consumed per day (from 4 to 5 quarts) in 
order to obtain the necessary nutrients. (2). The protein is 
present in rather large quantities as compared with the fats and 
carbohydrates. (Thus the milk necessary to furnish the .28 
pound of protein, estimated to be required by a laboring man 
per day, would yield only 2.700 calories full value, while milk in 
sufficient quantity to furnish the 3.500 calories full value, esti- 
mated to be required would yield .35 pound of protein.) (3). 
It is a well-recognized fact that the digestive functions require 
that the food shall have a certain bulk other than water. Cattle 
cannot generally be maintained in health upon a condensed ration 
such as a grain; they seem to require a certain distention of the 



Physical Education and Hygiene 127 

stomach, such as is brought about by the fiber-cellulose or woody 
matter — of grass or hay. In like manner it seems desirable that 
man should have a certain amount of material in his food to 
produce distention or to promote peristaltic action of the intes- 
tines, or for other purposes not well understood." (Prof. W. O. 
At water, Washington, D. C.) 

BUTTERMILK. 

Buttermilk is of inestimable value to the human system. As a 
nutriment, it is wholly unlike sweet milk. Its food value may be 
less by chemical tests, but in every other way it is very much 
more. It tones the stomach and furnishes it the material from 
which to make rich, red, healthy blood. If you have gout or a 
gouty tendency, drink a quart of buttermilk every twenty-four 
hours ; eat no meat nor sweets nor pastries. Omit spiced foods 
and wine, but allow yourself all the eggs, fresh fruit, vegetables, 
especially salads that you can well take care of and you will 
soon be amazed at your improvement. The exciting cause of 
actual gout is sluggish excretion, but buttermilk gently stimu- 
lates all the excretories — liver, skin and kidneys. 

As to the amount of buttermilk to remove these tendencies, one 
quart is the minimum, but if you have appetite and capacity for 
three quarts a day, so much the better. In short, my advice to 
anyone that has a creaky joint or a swollen and aching one is to 
drink all the buttermilk he can rehsh, but it should be freshly 
churned aiid wholesome. 

Lactic acid, the sour of buttermilk, also attacks and dissolves 
(as does distilled water) every sort of earthy deposits in the 
blood vessels. Either buttermilk or distilled water will keep the 
veins and arteries so supple and free running that there will be 
no clogging up; hence no deposit of irritating and calcareous 
matter around the joints, nor of poisonous waste in the muscles. 
It is the stiffening and narrowing of the blood vessels which 
bring on senile decay. But this condition, I verily believe, may 
be postponed anyv/here from ten to twenty years by the free use 
of either distilled water or buttermilk. 



i:^ Spalding' s Athletic Library 

TEA. 

Tea is an astringent and, as frequently made, is detrimental to 
the stomach and intestines. If it is used when freshly made (not 
allowed to draw too much from and of the tannin) it is less 
harmful. It should not be taken without the use of cream or 
milk. This may be contrary to accepted opinion, but there is 
a physiological reason for it. Tannin has a marked affinity for 
albumen and, when wedded, they were never known to be di- 
vorced. The lining of the stomach is largely albuminous, and 
the tannin of the tea quickly finds its affinity; hence, it is said 
that the lining of the stomach of an habitual tea drinker (when 
milk is not used) is like unto parchment. But when milk or 
cream is used, the tannin of the tea finds its affinity in the albu- 
men of the milk. Having been joined before entering the stom- 
ach, Mr. Tannin pays no attention whatever to .Miss Albumen of 
the stomach, being strictly loyal to Miss Albumen of the milk. 

COFFEE, 

Coffee. Ah, here is the battleground on which so many have 
been ruined for life — in their mind. What a hullabaloo (if you 
know what that is) has been raised about this greatest of intel- 
lectual drinks. It has been the scapegoat for many offenses. 

Coffee is the one great nerve-restorer instead of a nerve-de- 
stroyer — the general medical fraternity to the contrary notwith- 
standing. The difficulty lies not with the coffee, but with the com- 
bination of the cream with the coffee (just the reverse of the 
tea.) This combination forms a leathery, indigestible substance 
when subjected to the necessary chemical process of the stomach. 
The trouble, however, does not end here, as the liver is called 
upon to strain it and, finding it difficult to do so, eventually 
rebels, and an attack of biliousness usually follows. Some years 
ago I used to suffer with indigestion to the extent that it greatly 
interfered with the proper function of the heart, and then at 
regular periods the liver rebelled. I was told by the "family 
physician" (there was enough doing in our family, my father's 
family, to give a physician steady employment) that it was all 
due to the coffee 1 drank, altKough I, in my ignorance, used an 



Physical Education and Hygiene 129 

abundance of milk or cream to weaken (?) it. It was not the 
coffee, but the cream in the coffee, that did all the mischief. I 
now take black coffee (medium strength) twice a day, have done 
so for years, and for as many years have not had the slightest 
touch of either indigestion or biliousness. In addition to my 
own testimony I can add that of thousands upon thousands of 
my pupils throughout the length and breadth of this land. My 
advice to you is if coffee doesn't agree with you, do not drink it. 
Every man should be a law unto himself. 

Is it because I so love coffee that I advocate its use? No. 
I advocate its use because coffee so loves me. Coffee is a valu- 
able agent in assisting in the digestion of food and aids the 
blood m taking up more nourishment than it otherwise would. 
It quickens circulation and respiration. It stimulates and re- 
freshes. It is a sovereign remedy in tiding over nervousness in 
case of an emergency. As a stimulant and caloric generator in 
cold weather it is 100 per cent, better than spirituous liquors. 
Coffee is a non-reactive stimulant, as can be proved by the use 
of the sphygmograph. As a brain stimulant it may well be termed 
an intellectual drink. No one but an ignoramus will liken the 
effect of coffee to the "whipping up of the jaded horse," etc., 
and then class it with alcoholic drinks. This is a progressive 
age, and theories must be set aside in the presence of scientific 
demonstration. 

Where there are epidemics of typhoid fever, cholera, erysipelas, 
scarlet fever, and the various types of malarial fever which are 
transmitted almost entirely through food and drink, coffee is a 
valuable agent and should be used as a drink instead of water. 
Food and water, however, do not do all the mischief, but malaria 
(mal-aria) bad air is largely responsible. Black coffee is a pow- 
erful germicide, being deadly to noxious bacteria. In all mal- 
arial districts, black coffee is on tap at all times. As a rule, in 
all such places, it is customary to drink a cup of black coffee 
before exposing one's self to the miasmatic influences; quite 
often it is taken before arising. 

An old gentleman was assured by his family physician that 
coffee is a slow poison. "It must be," said the old gentleman, 
"very slow indeed, I've been using it over eighty years." 



ijo Spaldhig' s Athletic Library 

Coffee is condemned because of its very stimulating effect 
(caffeine) and that it has no food value. Sir Henry Thomp- 
son (than whom there is no greater dietetist) in his analysis of 
coffee, quotes caffeine only 1.24 per cent, and albuminoids 13.98 
and "other nitrogenous matter 45.09," etc., etc. This speaks 
for itself. I quote only the important analysis. 

Coffee, pure coffee, is not so common as we may fancy. We, 
who love coffee, can count ourselves fortunate when we can re- 
fresh ourselves with the genuine article — especially the Java 
and Mocha. 

Both of these are very largely imitated. Seventy-five per 
cent, of all the coffee used in the United States comes from 
Brazil ; that country furnishing about 6o''per cent, of the world's 
supply. 

Mocha furnishes but 5,000 to 6,000 tons a year. It will thus 
be seen that the demand is not equal to the supply. • 

Java furnishes tbe United States with only 7 per cent, of its 
product. Think, then, the next time you buy Java and Mocha 
('alf and 'alf) how far that 7 per cent. Java coffee must go to 
meet the demands of the other half of Mocha. 

So it is a question after all as to how much we are being in- 
jured (?) by caffeine and other deleterious (?) matter. How 
much of good effect and how much of bad effect, after all, may 
be due by the mind, the imagination, the power of suggestion. 
In the words of the Spaniard — qmen sabe! 

I will close this much disputed coffee question by a quotation 
from Bacon. "They have in Turkey a drink called coffee. This 
drink comforteth the brain and heart, and helpeth digestion." 

HOW TO REMAIN YOUNGo 

I wish to say another word in favor of distilled water. 

To drink the waters of the fountain of youth is still, in the 
opinion of some, within the range of possibility. A recent 
writer observes that man began in a gelatinous condition and ends 
in an osseous or bony one. He is soft in infancy, hard in old 
age. Aging is a process of ossification. After middle life has 
passed, a more marked development of the ossific character takes 



Physical Education and Hygiene . i ;i 

place. The arteries become thickened with calcareous matter, 
and there is interference with circulation, upon which nutrition 
depends. 

The whole change from youth to old age is one of steady 
accumulation of calcareous deposits in the system. Entire block- 
age of the functions of the body is a mere matter of time, and 
the refuse matter deposited by the blood through the system 
stops the delicate machinery we call Life. 

The blood contains compounds of lime, magnesia and iron. 
In the blood itself are these earthy salts. In early life they 
are thrown ofiF; in old age they are not. Almost everything we 
eat contains these elements for destroying life. Earthy salts 
abound in the cereals, and bread itself is one of the most cal- 
careous of edibles. Nitrogenous food also contains these ele- 
ments; hence a diet composed largely of fruit is best for people 
advanced in years. 

The daily use of distilled water is, after middle life, one of the 
most important means of preventing secretions and derange- 
ments of health. Distilled phosphoric acid is one of the most 
powerful influences known to science for shielding the human 
system from the inconvenience of old age. 

Use it daily with distilled water and so retard the approach 
of senility. 

To retain perpetual youth avoid all food rich in the earthy 
salts, use much fruit (especially juicy, uncooked apples). Take 
daily, two or three tamblerfuls of distilled water with about 
fifteen drops of phosphoric acid in each glassful. 

Let your mind be passive concerning death, but keep it mighty 
active as regards life. Continuously hold the thought of health 
and lay hold of every natural means to obtain and retain it 
God helps only those who help themselveSo 



132 • Spaldhig' s Athletic Library 



CHAPTER SEVEN. 

HINTS ON BATHING. 

A scomer seeketh wisdom and findeth it not ; but knowledge is easy unto hirfi 
hat understandeth, —Prof. xiv., 6. 

This is a delicate subject to handle publicly. So many people 
i re afraid of water. I am not — I was brought up a Baptist. 

A certain Chicago doctor (heaven save the mark!) claimsi 
that bathing of any kind, especially with soap, is detrimental. 
(Dirty doctor!) He further claims that consumption may be 
prevented as well as cured by non-bathing. There are thou- 
sands of people (lazy people) that will rise up and call that 
doctor blessed. His legitimate sphere is among the hobos. 

Bathing, as everyone knows, is essential to health. Health 
requires that the four depurating agents (lungs, skin, kidneys, 
bowels,) be kept normally active. We are all of us familiar with 
the quotation, "Cleanliness is akin to Godliness," but the man 
who wrote those words did not practice what he preached, else 
he w^ould not have gone blind in consequence of dyspepsia. He 
may have taken care of the outside of the body, although he ne- 
glected the inside. My observations have led me to the conclu- 
sion that the majority of people do not know how to live until 
they are ready to die, and, therefore, they are not ready to die 
because they have not rightly lived. 

One who has any regard for health should have due regard 
for bathing. There are various kinds of baths : hot, cold, tepid, 
salt, air, sun, electric, cabinet, Russian, Turkish, etc., etc. To 
all who have sufficient vitality for the necessary reaction I would 
recommend a daily cold-water bath, either tub, or hand, or shower. 

Exercise should be taken before instead of after a cold-water 
bath. If you have to exercise to get warm after having taken 
the bath, it is an indication that your vitality is too low' for 
such a bath. When taking a cold bath, the water coming in con- 
tact with the skin contracts the superficial blood vessels and the 
blood is driven to the internal organs and the temperature there 



Physical Education and Hygiene \?,% 

is raised while the temperature at the surface is momentarily 
lowered. Then when the reaction takes place, the skin vessels 
dilate, the blood rushes back to them and the bather experiences 
a pleasant glow over the entire surface of the body. 

Never take a cold bath when fatigued nor any kind of a bath 
directly after eating. The effect of a warm (not hot) bath is 
soothing, the blood flowing into the relaxed superficial vessels of 
the skin and thereby increasing its functions. Be somewhat shy 
of the hot bath ; for, while it is a powerful stimulant of the ner- 
vous and of the vascular systems, it also has a powerful reac- 
tion. The fibrous ends of the nerves are thrown into a state of 
excitement and so-called nervous leakage follows. As a rule 
avoid the hot-water bath ; but, if taken, do so preferably, at 
night, that you may retire immediately thereafter. If taken 
during the day, do not fail to follow it with a dash of cold water. 

Do not take either a warm or hot-water bath in a cold room. 
A cold-water bath in a cold room (for one with sufficient vi- 
tality) is a positive luxury. After a warm- water or even cab- 
inet vapor bath care should be taken to avoid a chill, as the 
skin capillaries contract and the temperature of the body surface 
is lowered and the blood vessels lose their tone for a time. As 
heat facilitates the body functions, a warm bath will often do 
more to refresh a fatigued person than a longer time spent in 
sleep. If the bath be only moderately warm, it acts as a seda- 
tive to the nervous system, and is only moderately stimulating 
to the circulation. Hot-water tub baths should be avoided by the 
neuralgic, thin-blooded and very nervous persons. 

Do not dress immediately after bathing, especially after a 
cold-water bath, but take either an air or a sun bath or both. 
If you wish to take a brisk rub-down, do so during, not after, 
the bath ; for in so doing, you divert, to a great extent, the very 
end or aim of the bath as regards the surface of the body. To 
rub down briskly and then to dress immediately is a sure means 
of inviting a so-called cold. 

^ There is one objection to a tub bath, viz., bathing in dirty 
water. 'Tis true, after the soap and water bath, one can rinse 
off with clear, clean water. Here is one great advantage of 



134 Spaldhig'' s Athletic Library 

either a needle or shower bath. But, you may say, every jne 
cannot afford the luxuries of either the tub or shower bath. 
Very true, but at a very small expense, in any ordinary bed- 
room, you can now enjoy all the pleasure and benefit to be de- 
rived from the shower. How? By the use of the Allen Fountain 
Brush with portable outfit. I speak especially of this because 1 
have thoroughly tested its merits. I do not always have the 
privilege of a private bath (seldom, indeed, that of a shower) , 
but this is portable, light, convenient and complete. The rub- 
ber mat fully protects the carpet, and is easily emptied. The 
whole thing can be packed into a very small compass and is 
exceedingly light. 

Standing on the mat in front of the wash stand, I use the 
ordinary bowl of water for the cleansing of the body with the 
soap, and then comes the luxury in the use of the fountain 
and the fountain brush which thoroughly rinses and cleanses the 
body. This also gives an opportunity to follow the principle I 
have endeavored to inculcate, viz., rub the body vigorously while 
bathing, not after. 

An excellent tonic for the entire body may be had by a hand 
bath of salt and water (a handful of salt in a basin or bowl of 
water.) It is also good for the eyes, the hair and the skin — an 
excellent preventive of chapped face and hands. So, if you can- 
not go to the ocean, you can bring the ocean to you. 

If one would revel in the luxuries of a Turkish bath (hot 
air) or a Russian bath (hot vapor) regularly once a week and 
be moderate in his eating, he would soon revel in the luxuries of 
health ; at least he would find it hard work to become ill. Tlie 
Turkish bath is not only a positive luxury, but may be relied upon 
as a remedial agent for very many ailments. But both the Turk- 
ish and the Russian baths should be avoided or taken with great 
care by those having heart trouble or too much fullness of blood 
in the head. 

A vapor cabinet bath is also to be recommended, as it brings 
the blood to the surface, equalizes the circulation and promotes 
cutaneous exhilaration. In addition to this, the other excretory 
organs are also relieved and the blood purified. 



Physical Education and Hygiene i '.> 

Children, especially, should have daily baths and frequent 
change of underclothing. Everything in the shape of dress 
should be loose and easy both to allow free circulation and to 
permit free exit to the insensible perspiration. By observing this 
advice, many of the skin diseases so prevalent among children 
may be wholly avoided. 

After giving a child its daily cold-water bath, if you want 
it to be free from "colds" and, well, free from the many things 
it should not have, lay it (if very young) on the bed (before 
dressing) where it can get fresh air and sunshine for a good 
full hour. If a larger and older child, give it perfect freedom for 
the same length of time in a room well aired and well sunned. 

I have in mind a certain man living in the glorious sunshine 
of California (now about 120 years old) who, on his ranch, 
never allows a day to pass without ■ exposing his body to the 
sun and air for one or two hours. This he has done for "nigh 
onto 70 years." In consequence of all this he does not look a 
day older than 65, and says that he cannot see any reason why 
he should not live at least 100 more years. 

To use his own words : "There is no crankiness in my 
method. It is simply giving the Lord's own medicine a chance 
to do its work, and I can assure you that one hour of bright 
sunlight pouring down on the bare human body is more bene 
ficial to the health of that body than a whole dispensary full of 
drugs." 

Although his teeth and hair are gone, he is as bright-eyed as .1 
lad of fifteen and is as active as a kitten. One of his grand- 
sons (age 70) says that the old gentleman can run a mile in six 
minutes flat, on a sandy road. 

Rest assured that old man's heart is all right, his stomach 
is all right, his liver is all right, his kidneys are all right and 
he-is-all-righf. 

It does me a world of good to record this testimony in be- 
half of the sun-bath and by one of Nature's own children. 

Just a word in regard to the Father Kneipp system. This 
venerable gentleman did much good in his day and his suc- 
cessors are continuing the good work. 



1S6 Spalding' s Athletic Library 

While I was never in much favor with his idea of dressing 
while the body was still wet with the bath, I was strongly in 
favor of the barefoot walk in the dewy grass and also in the 
snow. In fact, I am in favor of plunging and rolling the en- 
tire body in the snow. 

Oh, if men and women, and especially business men (the bread- 
winners) could not only know but feel what it is to be well, 
WELL^ WELL; and that the best of all good things in this world 
— air, sunshine, water and exercise are absolutely free. 

There has been much written of late in regard to the ob- 
jectionable features of men smoking while on the street cars. 
To my mind, although I do not use the weed in any form, 
smoking is much less objectionable than the ofifensive odor 
arising from the unwashed ; in fact, the smoke is a deodorizer 
even though it is not a disinfectant. Of two evils, choose 
the lesser. The smoke from a good cigar (if that qualification 
is allowable) is preferable to that of a pipe, and both are pre- 
ferable to a tobacco-laden breath or to the tobacco-saturated 
body ; but all these are preferable to the foul emanations of the 
bathless man with whom we meet not only on the street car, but 
quite often in the sanctuary on Sunday. I very much question 
if a pure soul can find any affinity in an impure body. *Tf any 
man defile the temple of God, him shall God destroy; for the 
temple of God is holy, which temple ye are." 

The man who uses tobacco should bathe more frequently than 
one who does not and thus endeavor, in a measure, to offset the 
evil physical effects. I often fancy I am sitting by the side of that 
man to whom the doctor said, after a careful examination : "I 
do not find any organic difficulty. You need neither physicians 
nor drugs, but I would suggest a bath." The patient did as ad- 
vised, and on meeting the doctor, said : "Why, Doc, iiad I known 
that a bath would have made such a difference I would have 
taken one forty years ago." 

Men and women ! At least once a week sit down where you 
can be wholly undisturbed, and commune with yourself — your 
higher self (you know you like to talk to a sensible person, oc- 
casionally), and then look back over the past week and see 



Physical Education and Hygiene 13? 

where you have missed the way, wherein and whereby you have 
strayed from the road or path or, better still, the trail of health. 
I say frai/^ because it is narrow and so few find it; trail, be- 
cause it is sometimes mountainous, requires effort; but, oh, the 
blessings that attend the upward climb, the thrill of life, the 
broader views, the sense of buoyancy ; these, all these and more, 
that are wholly unknown to those that dwell down in the val- 
ley of disease. 



138 Spalding' s Athletic Library 



CHAPTER EIGHT, 

HINTS ON BREATHING. 
The function of all education is to fit us for complete \i\rng.— Herbert Spencer. 

The majority of people are too lazy to breathe; i. e., to breathe 
properly and sufficiently. They get along with just as little air as 
possible, go blocks out of their way to avoid cHmbing a hill, and 
by so doing, never experience the exhilarating influence of dia- 
phragmatic breathing, if they run for a street car, they blow and 
wheeze like a wind-broken horse. 

Bless your hearts ! Hills are a blessing. Oh, yes, you have a 
weak heart, have you? Is that your excuse? Then do not exer- 
cise it, else it will get strong and your excuse will have no fur- 
ther foundation. Have you weak muscles? Then do not exer- 
cise them or they, too, will get strong. Have you a weak stom- 
ach? Then do not exercise it, but eat predigested food. If you 
are satisfied to merely exist and have no desire to know the 
meaning of exuberance of spirits (and you never can know by 
hearsay) then walk slowly, avoid the hills, breathe lightly, take 
no exercise, let someone else digest your food for you, hire 
someone to perspire for you and then all you will have to do 
is to get ready to die — and that will be easy, as no effort will 
be required. But, oh, how much better to get ready to live — ^to 
live in the upper story. 

For heaven's sake and for your own sake come up out of the 
dark, damp cellar of creeping things, shake off the cobwebs of 
disease, stand and walk with your head up in the air (upright 
physically as well as mentally and morally), throw out your 
chest ; give room for your heart, lungs, stomach, and all your 
vital organs, then breathe, breathe, breathe, and if you do not 
utter a prayer of thankfulness to the Source of All Good you are 
neither fit to live nor fit to die. 

By exuberance of spirits I mean spirits that you can't bottle. 
It may seem to some to be undignified, but it is simply glorious 
to get out where you can yell. President Roosevelt is never so 



Physical Education and Hygiene 139 

happy as when he can get away from his multitudinous cares, 
mount his favorite charger, breathe deeply, swing his hat in air 
and shout "ki-yi, ki-yi !" 

Let the children yell. It's good for their nerves if not for 
yours. It is just as essential to exhale fully as to inhale fully. 
Air is of greater importance than either food or drink. Take it 
in great, copious draughts — always through the nostrils. It was 
a Roman satirist who said : "He who breathes through his mouth 
takes into his lungs more of death than of life." The statement 
is as true to-day as it was in the day of the Caesars. A dog 
breathes through his mouth, but he holds a license from Nature. 
The innumerable pores of his tongue serve the same office for 
him as do the pores of the skin for us. 

A mouth breather is always a shallow breather. Consump- 
tives, as a rule, are mouth breathers. I have long contemplated 
writing a book of 365 pages, one for each day in the year, and 
on each page I would give a practical lesson in Physical Educa- 
tion. Every page would contain just three words and those three 
words would be the same on every page — merely this and noth- 
ing more — '"Shut your mouth !" 

How much of evil effects, physically, would be avoided by 
heeding this advice. It is, also, a preservative of the teeth 
(sometimes in more ways than one). And what a world of 
sorrow would be saved if we would keep the mouth shut — when 
we are angry. 

When you go from a warm room to an atmosphere less warm, 
be sure to keep the mouth closed in order to avoid the cooler 
air going directly to the lungs and thus causing congestion. 

Do not breathe through your mouth even at night when you 
are asleep. If you cannot keep it shut in any other way, then do 
as the Indians do with their pappooses ; that is, tie it shut, or ge^. 
one of the many contrivances now sold for that purpose. 

Another important item to remember is to breathe fresh air 
at night. This cannot be done with closed windows. You do 
not think it safe to breathe night air? What kind of air can you 
breathe at ni-ght except night air? I make it a rule to sleep with 
ooen windows in any climate, even when the mercury drops to 



140 Spalding' s Athletic Library 

40 below zero. Almost any air is better than the air of a room 
that has been breathed over and over again. Also bear in mind 
that the cold air of a closed room is not fresh air. It is, instead, 
dead air, and, ofttimes, the deadest and deadliest of dead air. 

It is stated that the night air is vitiated with carbonic acid 
which, when inhaled, is dangerous to the breathing passages. It 
should be remembered that the breathing passages invariably 
contain four per cent, of carbonic acid, while the proportion in 
the night air is, at most, but four one-thousandths. 

Closed windows and closed doors, whether by day or night, 
means the presence of an unseen enemy in that room. The 
water that streams down inside the window of a closed, occupied 
room is so impregnated with the noxious exhalations given off 
by the occupants* that one drop of the liquid will suffice to poison 
a rabbit. 

See that the sunshine and fresh air get into your room by 
day; not only into your room but into you. Seek them, they 
are your best hygienic friends. Do not be afraid of a good, rosy 
complexion. 'Twere far better to have the sun paint your face 
red than to have the liver paint it yellow. , 

While walking, running, or otherwise exercising, avoid hold- 
ing your breath any great length of time. It is decidedly detri- 
mental so to do. Learn to govern your diaphragm and you 
will then have no difficulty to govern your breathing and cause it 
to be rhythmical instead of spasmodic. To hold your breath 
when exercising is to let your muscles tear down at a rapid 
rate. The carbon dioxide accumulates very fast in the muscles, 
and if you shut off the supply of blood or impoverish it, particu- 
larly during vigorous exercise, it is surely a tearing down pro- 
cess ; whereas, if you breathe continuously and rhythmically 
fresh blood flows to the parts exercised. Lack of usual supply of 
oxygen leads to stimulation of the cardio-inhibitory center of the 
medulla and thus, through the pneumogastric nerve, slows the 
heart beat. The greatest danger, however, in holding the breath 
too long is the overworking of the valves of the heart when the 
rush of blood follows cessation of the breathing. 

Many a college champion has "gone broke," physically, from 



Physical Education and Hygienic ill 

cinder-path excesses ; for exercise, overdone, is like any other in- 
fringement of Nature's laws and will be evened up in the days 
to come. When a famous sprinter succumbs, nearly every rea- 
son but the right one will be advanced for his collapse. Then 
let us remember that whatever Nature gives us over the counter 
we are expected to pay for at the cashier's window, and if we 
evade payment she will charge us double, 

BREATHLESSNESS. 

The runner who sets out on a two-mile race usually passes 
through two distinct stages of exhaustion. In the first quarter, 
if the pace be fast, he feels the first symptoms of breathlessness 
—the throbbing temples, the surging in the ears and the tightness 
about the chest that makes so many men drop out before com- 
pleting half the distance. This might be called acute fatigue ; 
but if he can keep on the distress passes away. The heart and 
lungs work a little harder, and at last succeed in catching up 
with their task of purifying the increased stream of sewage 
brought to the lungs by the blood, to be carried off in the form 
of gases by respiration. The distress disappears from the face, 
the lungs seem to regain power to expand and a crushing 
weight appears to have been lifted from the chest. The head 
becomes clear, and the muscles act with renewed vigor and elas- 
ticity. The man has got his second wind. — Outing. 

But right here great caution is required. Attention is con- 
stantly being called to the dangers attending too violent a form 
of exercise. 

HEART-STRAIN. 

All forms of running require a strong heart. Although the 
legs play the active part, the force, or power, is furnished 
through the action of the lungs and heart. Mountaineering 
makes the largest demand upon the nervous system; rowing, 
upon the respiratory organs; cycling, upon the circulatory or- 
gans ; running makes a demand on all of these and especially 
affects the heart. 

In the case of a runner who has surmounted a steep grade or 
who has gone a certain distance at a very fast pace, the disten* 



.42 Spalding' s Athletic Library 

tion of the heart from overfulness has just commenced. Were 
he to stop promptly and rest, in case the heart is heahhy, it would 
be only a few moments before the overfulness would be worked 
off. When the heart is not healthy the result will be more 
slowly accomplished. 

But, suppose, instead of pausing, the runner pushes up an- 
other hill, then his position becomes very different. His heart 
must either strike a balance with his lungs or he must stop 
running. 

But, suppose the runner is practicing on a level road. In this 
case less exertion is required, and the runner feels no need ot 
rest. The feeling, however, is misleading. It must not be im- 
agined the heart is getting back its beats. It simply means it 
is working less hard. Much now depends upon the condition 
of the heart. If there is no organic difficulty, it will right it- 
self after a mile or two, but not immediately, as may be seen ; 
and if the heart is defective it may be hours after resting before 
the normal respiration has been restored. 

When it is considered that the only rest the heart ever gets all 
through life is the trifling interval between two heart beats, it 
can be understood that quickening the beats all day, even if only 
to a slight degree, will have a telling effect on the strongest or- 
gans; yet will always be beneficial if not overdone. If, however, 
there is an overstrain, the undue stretching of the walls of the 
heart and blood vessels will result in the gradual decrease of their 
elasticity. In this way the walls become more brittle and the 
chances of fatality are increased. 

Any movement that we perform, that requires more than the 
customary muscular action, calls, of course, for more blood. 
The blood is the food of the muscles. Inasmuch as the amount 
of blood in the body is limited, this extra quantity can be sup- 
plied only by passing more of it through the muscles in an equal 
time. Therefore the heart must beat more quickly. But the 
rapid flow of blood occurs all over the body and, naturally, the 
lungs participate in it. 

It will be seen that if the blood-flow through the lungs be 
increased, the air supply must also be increased if the blood is 



Fhysical Education and Hygiene 14? 

to be properly purified. To secure this the amount of air enter- 
ifng the kings must be augmented, which can be accomplished 
only by more rapid or fuller breathing. We finally reach a stage 
when this becomes unpleasantly noticeable and w€ are "out of 
breath." This is the signal for muscular action to stop. 

SECOND WIND. 

In case the muscular action is not stopped, something ** will 
be doing." There are two things which may happen. First, if 
the athlete has youth and health on his side, the heart is en- 
abled to adapt itself to the changed circumstances. If the blood 
is not too stagnant the heart will keep on beating faster. There 
is a limit to its rate compatible with safety, so that a heart which 
is strong and healthy responds not by beating still faster y but by 
contracting tfiore powerfully . Each beat sends the blood through 
the vessels at a higher pressure. 

Second : If the muscular movements of the body (though still 
continuing) do not mcrease in energy, a balance is struck, and 
the heart and breathing settle down to a regular rhythm, some- 
what increased over the normal, but not dangerously so. This 
is usually known as "getting his wind." 

There comes a time, as every runner knows, and as every 
racing bicyclist has experienced, when he is "short of breath." 
At this point his experience teaches him that if he can slacken a 
little, without actually stopping, he will feel, very perceptibly, 
when that balance has been struck. There comes, as a result, 
a feeling of ease in the chest and he is able to continue a long 
time. He also learns that if this feeling of ease and comfort 
does not come, he must either stop altogether, for the time 
being, or break down. 

CORRECT BREATHING. 

'*By breathing deeply we draw on the great universal reservofr 
of life. Suppose four walls and a roof were built about an oak 
tree: how long would it live? Let us learn to inhale bounding 
life with every breath; but first raise the Wir^Aovi^y —Suggestions 
May, 1904. 



144 Spalding's Athletic Library. 

Another important feature of breatliing is to always keep an 
active chest ; that is, raised and fixed, muscularly, therefore 
wholly independent of the breathing. This, however, is difficult 
to do unless the chest muscles have been educated to do their 
work. The only correct breathing is diaphragmatic; that in- 
sures action of the abdominal, costal and dorsal muscles — front, 
sides and back. Avoid what is so often taught as abdominal 
breathing, the movement of the lower walls of the abdomen. 
This is not abdominal but abominable and is sure to result in 
injury. If you wish to secure correct abdominal breathing, lie 
flat upon your back, place a heavy book or other heavy object 
(or have someone sit on you) just below the pit of the stomach. 
Breathe deeply enough to raise the object while the upper part 
of the chest, if in correct position, remains immovable. 

As you inhale, the heart contracts and forces out the blood ; 
as you exhale, the heart expands and receives the blood. Deep, 
full breathing in the open air is the best blood purifi.er in the 
world. See to it that every inhalation goes to the imaginary 
belt and then see to it that the belt Is imaginary. Have the 
breathing real; the belt, unreal. 

Full use of the lungs always means strength. Throughout the 
brute creation, from the mouse which breathes 150 times a min- 
ute, to the elephant which breathes only six times -a minute cne 
rule holds good — the larger and stronger the^ animal, the more 
slowly and deeply it breathes. The same applies with equal force 
to man. 

The greatest men of all times and countries — Xapoleon, 
Luther, Cromwell, Webster, Gladstone; these and many more 
were big-chested, deep-breathing men. The great statesman, 
Bismarck; the great preachers, Beecher, Brooks, Spurgeon; the 
great actor, Salvini; the great pugilist, Sullivan; these are but 
types of men with one thing in common — the fully developed 
chest and lungs, the resultant vitality, and the mental, spiritual 
and physical power which comes frorn such vitality. 

YAWNING. 

Yawning plays an Important part in the matter of breathing. 
It Is often Nature's alarm clock to arouse us to a sense of duty. 



Physical RaucaLion and Hygiene 145 

When you sit in a close room, the lungs do not receive suffi- 
cient quantity of the vital gas, oxygen. The yawn is then a des- 
perate effort of the lungs to properly aerate the blood, and it is 
an admonition to open the windows or to go out in the fresh air. 

When you are out of bed too long or when you have done an 
imusually hard day's work, the waste products of your body are 
present in excessive quantity; then the yawning is a reminder 
to you that you should lie down to rest, that the steam has run 
down. 

THE LATE SWAMI VIVDKANANDA — ^ON BREATHING. 
THE ART OF YOGI. 

Close right nostril with the thumb and slowly inhale for four 
seconds through left nostril. Imagine, while doing this, that 
you are sending a current down the spinal column. 

Hold your breath for sixteen seconds and try to imagine that 
you are forcing the current through the triangular nerve coil 
(base of spine). 

Then close your left nostril and open your right, through 
which you are now to exhale your breath at the rate of eight 
seconds. 

In the last, try to imagine that 3^ou are drawing the current up 
the spinal cord. Then inhale through the right, etc., etc., m same 
manner. 

At first, fifteen minutes at a time; then four times at a sitting, 
morn, noon, night 

The state of mind, at all times, is dependent, physiologically, 
upon the brain, the spinal cord and the breath. These, three 
must work in perfect harmony before the mind can perfectly 
concentrate. Chest, neck and head must be in a perfect line 
with spinal cord, as if the latter was suspended. 

A real yogi never sleeps but rests in a state of consciousness. 

BREATHING, AS APPLIED TO BICYCLING. 

It is not my -intention, at the present time, to speak of the 
benefits of bicycling, except as relates to breathing. (See article 
on Bicycling in "Care of the Bodv." No. I40.) 



146: Spalding^ s Athletic Library. 

It is stated that when at rest a man consumes 500 cubic Inches 
of air a minute; hut when he rides a bicycle nine miles an hour, 
the air consumption Jumps up to 1,600 cubic inches a minute. At 
a speed of twelve miles an hour the air consumption each minute 
leaps to 2,300 cubic inches. At eighteen miles an hour the rider 
increases his air consumption to 3,000 cubic inches a minute. 

Think of it. That is a constimption worth having, worth work- 
ing for. Yes, it requires work but the reward is great. I speak 
from experience. This very day, as usual during the summer. 
I arose at 5 o'clock and mounted my wheel for a twenty mile run 
in eighty minutes ; and I — only 57 years young. 



^ . '-'' 







. K^ ■ 







«^ 



MEDICINE BALL 
RELAY 



ORMERLY used as a gymnasium accessory 
— principally for the corpulent — the Medi- 
cine Ball has now come into general use in 
group games. It is invaluable for physical 
development and, used as a vehicle for relays 
and similar contests, affords recreation and 
quickens the mental faculties. Unless made 
properly, however, much of the value of 
its use is lost. Spalding Medicine Balls keep their 
shape ; covers are cemented on ; seams double 
stitched; stretch is taken 
out of the leather before it 
is put on ball — all of which 
means higher price, but at 
the same time higher quality. 




No matter where you may be located, 
there is always a Spalding store in easy 
reach 



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No. A 



No.AA 



Spalding Trade-Mark Indian Clubs 

STAINED FINISH 

Good material, and far superior in shape and 

finish to the best clubs of other makes. Each 

pair wrapped in paper bag. 

Moael BS — Weights specified are for each club. 

>^ lb. . . Pair, $ .85 \yz lb. . Pair, $1.30 

}i lb. . . " 1.05 2 lb. . •' 1.45 

1 lb. . . " 1.15 3 lb. . " 2.00 

Spalding Exhibition Clubs 

Handsomely finished in ebonite ; for exhibition 

and stage purposes. Clubs are hollow, with large 

body, and although extremely light, represent a 

club weighing three pounds or more. 

No. A. Ebonite finish Pair, $5.00 

No. AA. With silvered bands. . . " 7.00 



Model BS 



Indian Club and Dumb Bell Hangers 

Made of Iron and Nicely Japanned 
No. 1 Pair. 25c. 

Spalding Ash Bar Bells 




©^ 



# 



No. 2. Selected material, highly polished, 5 feet long Each, $1.00 

Calisthenic Wand 



No. 4. 4^ feet long, 1 inch diameter. Black finish . Each, 25c. -j^ $2.70 Doz. 

School Wand 



No. 3. ZYz feet long. Straight grained maple, black finish. Each, 20c. ^ $2.16 Doz. 

The prices printed in italics opposite items marked with if will be quoted only on orders for one- 
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Manulactured by A. G. Spalding & Bros. 
These dumb bells are made in two halves connected 
by steel springs — as specified in the Sandow patent, 
•which expired August 8, 1 9 i 6 — the effort necessary in 
gripping, making it necessary to continually devote 
the whole mind to each movement. This concen- 
tration of will power on each muscle involved is what 
is responsible for the great results obtained through 
properly exercising with them. 

Black Enameled Bells, Springs Nickel-plated 
and Polished 

No. 6. Men's. Seven steel springs. . Pair, $3.00 
No. 5. Men's. Five steel springs. . " 3.00 
No. 4. Ladies*. Five steel springs. , " 2.50 
No. 2. Boys". Four steel springs. . " 2.00 
Spalding Patent Spring Grip Dumb Bells are used 
by all the greatest athletes in their training. 

Spalding Trade-Mark Wood Dumb Bells 
Model AW. Stained Finish 

Good material and superior in shape and finish to 
best wood dumb bells of other makes. Each pair 
wrapped in paper bag. Weights specified are for 

each bell. 
Klb. . .Pair. $.85 IK lb. . Pair, $1.30 
Yi\h. . . " 1.05 21b. . . . •• 1.45 
1 lb. . . " 1.15 




. Boys 




— ^. Spalding Iron Dumb Bells 

^i]i, Made on approved models, nicely balanced and 
!|; finished in black enamel. 

Sizes, I to 25 lbs 13c. lb. * 12c. lb. 

50 lbs, 13c.lb, •22C.Z6. 

Weights between 25 and 50 lbs. 

Each, \7c.\h. if 16c Ah. 
Weights between 50 and 100 lbs. 

Each, 20c. lb. • 18c. lb. 

Bar Bells, weight 25 lbs. or more for complete 

Bar Bell, supplied regularly with steel handles, 

length 3 feet between bells. 17c. lb. * 16c. lb. 

Bar Bells, w^eight 25 lbs, or more for complete 

Bar Bell with steel handles, either shorter or 

longer than regular length, as noted above. 

25c. lb. • 2S. 

Prices for Beir Bells, weighing other than above, quoted on application 

Quantity prices allowed on 25 lbs. or more of iron dumb bells or 100 lbs. or more of bar bell 
The prices printed in italics opposite items marked with -k will be quoted only on orders for 
dozen pairs or more on sizes up to one pound, and on one-JiaW dozen pairs or more on sizes oi 
one pound in weight. Quantity prices ivill NOT be allowed on items NOT marked with x 



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^^ J J, Spalding Gsrmnasium Shoes 

Correct Shoes ^°- *5- High cut, kangaroo uppers; 
for Boxing genuine elkskin soles ; ■will not slip on 

floor; extra light; the correct shoes 
to wear for boxing. . . Pair, 

No. 155. High cut, black leather, eflt. 
skin soles, soft and flexible. Pair, 

No. 166. Low cut, black leatiier. 
electric soles. . . ; . Pair, 

No. 66L. Women's low cut, extra light 
selected black leather uppers, with 
electric soles Pair, 

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tric soles; sewed and turned; ex- 
tremely light and flexible. Pair, 

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sewed and turned. . . Pair, 

No. 20L. Same as No. 20, but /i 



women s sizes. 



Pair, 



Spalding Knockabout 
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Flexible Soles 
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colored leather; flexible soles; well 

made Pair, 

No. GW. Low cut, otherwise as GWH, 
Pair, 
Spalding 
Special Bowling Shoes 

No. 148. For bowling and general 
gymnasium use; light drab chrome 
tanned leather uppers, with electric 
soles^ laces extremely low down. . 
Pair,,' 



Spalding Gymnasium and Acrobatic Shoes 

No. FN. Corrugated rubber sole, special leather uppers. For acrobatic and wrestling wear. ...... Pair, 

No. FL. Extra high cut canvas acrobatic shoes. (Pat. Aug. 17, 19 1 5). Special leather soles, will not harden in wate. 

Shoes are reinforced where upper and sole are attached _ Pair, 

No. FM, Three inches lower than No. FL. White canvas shoes, black trimmed ; special leather soles. . . " 
No* E, Low cut canvas, canvas soles .j .> ^ •> & •«• ,^ >.••.•*.••••• . ** 




Spalding Fencing Shoes 

No. L. Drab glove leather, red trimmings. Not carried in stock; supplied on 
special order only. Specify on order if to be made with or without toe 

., extension sole, and on which shoe . .. , . . . > « t> Pair, 

I*Jo. LW, Women's, Otherwise same as No. L. -. » v a ^i ,} • o ^' 

Spalding Clog Shoes 

No. loO. Goatskin uppers; wood soles. Special order only. , . .Pair, 



No.L 

FencinS 
Shoes 





HOW TO MEASURE FOR ATHLETIC SHOES 

re usually i 
vith stocki 
ith your ord 



1 witTiout stock- 
ake measure 
Dod'i Ruaht 



Running Shoes, Jumping Shoes. Hurdling SKoes, and Pole Vaulting SKoes i 
ings ; take measurements over bare feet. All other athletic shoes are worn 
ments over stockings. Take measurements as directed below and send i 
Be Careful I 

In sitting position draw outlines of feet, both the right and left, measuring over stockings or bare feet a» 
required, according to style of shoe; then, with tape measure, drawing same tight, measure ball, waist, 
instep, heel and ankle, as shown in cut. 

IMPORTANT— Hold pencil perpendicularly all around the foot, especially at back of heel mm] «I 
end of great toe. 



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Ruling bodies in track and field 
athletics certify to Spalding Quality 
in the recognition of Spalding im- 
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championship contests. 

Don't be led astray by the false 
cry of cheapness and "just as good.'* 
Remember that superiority in com- 
petition is the result of Quality in 
equipment. 

NEW YORK and all LONDON 

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